Back pain has been widely-studied in adults. However, in school-aged children it has received relatively little scientific attention. Students of all ages often carry backpacks that weigh enough to cause chronic back pain. Heavy bags can cause poor posture, and even decreased lung volume. Recently, several studies reveal the truths behind childhood back pain and backpacks, as well as ways to mitigate it.
Are Backpacks Too Heavy for Kids?
Recent research supports that children carrying backpack loads of more than ten percent of their body weight have a greater risk of developing back pain and related issues. An international study found that an alarmingly large proportion of school-aged children in Australia, France, Italy, and the United States regularly carried backpacks weighing more than the ten percent threshold.
In another study involving 1540 metropolitan school-aged children, over a third of the children reported back pain. In addition to carrying heavy backpacks, female students and those diagnosed with scoliosis had a greater association with back pain. Children with access to lockers reported less pain.
The number of straps on the backpack had little impact on the respondents’ answers. Children also reported limited physical activity due to back pain, and some took medication to relieve the pain.
Girls who carried purses in addition to wearing a backpack reported significantly greater back pain. Adolescents with back pain spent more time watching television than their peers. Over 80 percent of those surveyed believed that carrying a heavy backpack caused their back pain.
Proper Backpack Carrying Techniques
The studies revealed several factors that may help reduce back pain in school-aged children. The best way to prevent back pain is to avoid carrying heavy loads.
Children should take advantage of locker breaks and only carry items necessary for a couple of classes at a time. When lifting a backpack, children should crouch down and bend their knees rather than curve the spine.
While not conclusive, research also supports that carrying the weight differently, e.g., by hand rather than by backpack, may help prevent or reduce back pain. The American Occupational Therapy Association and the American Chiropractic Association offer these additional safe backpack etiquette tips:
- Children should avoid carrying over 10 percent of their bodyweight in their backpack. For example, an 8th-grader weighing 120 pounds should carry no more than 12 pounds.
- Place the heaviest objects at the back of the pack.
- Make sure the items fit as snugly as possible to minimize back pain due to shifting weight.
- Adjust the shoulder straps so they fit snugly over your child’s shoulders and the backpack doesn’t drag your child backward. The bottom of the pack should be less than four inches below your child’s waist.
- Children should avoid carrying backpacks slung over one shoulder, as it can cause spinal pain and general discomfort.
- Encourage your child to carry only necessary items in their backpack. Additional items can be carried in hand.
- Look for backpacks with helpful features such as multiple compartments for even weight distribution, padded straps to protect the shoulders and neck, and waist belt.
- If your child’s school allows, consider a rollerpack, which rolls across the floor like a suitcase.
- If problems continue, talk to your child’s teacher or principal about implementing paperback textbooks, lighter materials, or digital versions.
Chiropractic Care Can Help
If your child continues to experience back pain, contact your local chiropractor. Chiropractic care benefits many adults with spinal discomfort, and licensed practitioners can provide tailored treatments for children.
Chiropractors can also recommend safe exercises to improve back strength, and additional advice on proper nutrition to build strong bones and joints, healthy posture, and more. If your child is experiencing back pain from carrying a backpack, gives us a call. We’re here to help!
How our Austin Chiropractor is different
You may well have seen a chiropractor before. Some of our patients haven’t always had the best experience, or they don’t like the idea of the twisting and cracking involved with regular chiropractic. Upper cervical chiropractic techniques, such as Blair or NUCCA , are a very gentle and specific way to realign the bones of the spine and relieve pressure on spinal nerves. Our Blair chiropractor in Austin says it’s a very different approach to what most people think of, when they think of ‘chiropractic’!