As kids are starting to head back to school, we have some tips for you about one of our biggest bug bears…badly fitting and heavy backpacks!

When worn correctly, backpacks can be a great solution for carrying all the things kids need with them at school. It means the weight of items carried must be evenly distributed across the body to protecting the body. Doing this simple thing means neck and shoulders are injured less than if someone used a handbag, briefcase, or shoulder bag.

However, wearing them incorrectly or if they are too heavy, can cause issues or injuries. The weight of a child’s backpack should not exceed 10-15% of their body weight. Heavy backpacks that are worn very low, can create more issues in the low back or base of the neck.

Some may not be exceeding the optimal weight in the backpack, but instead choosing to wear their backpack on just one shoulder, thinking maybe it’s quicker, easier or more fashionable.  This is more likely to create issues to shoulders, neck or back as all the backpack weight is on one side.

Backpacks with very thin straps can also cause issues if there is a lot of weight in the backpack. The thin straps dig in and can cause issues with nerves and circulation.

Tips For Wearing A Backpack Correctly

• For the very best fit, a backpack should sit two inches above the waist (not in the small of your back!

• Make sure you wear both straps, the wider the better

• Pack the backpack with the heaviest items at the back of the backpack (closest to your back)

Tips For Finding A Good Backpack

• A backpack should have adjustable straps so they can be tightened and worn at the correct height on the mid/ upper back

• The shoulder straps should be wide, to distribute weight across the shoulders

• Choose a backpack that is slightly smaller rather than much too large for your carrying needs  – making it harder to overload and stress your back by carrying excessive weight. Buying a slightly smaller backpack is the first defence to not carrying too much weight

• If a backpack has multiple compartments, this can help distribute the weight in the backpack by stopping all the weight pooling at the bottom

• Ensure the backpack has a padded back to help with comfort against the body

Tips To Help Kids At School With Their Backpack

• Encourage your kids to use a locker at school (or store safely) instead of carrying everything around all day

• Try to encourage your kids to limit what they pack – get them to take out unnecessary things to help lighten the load

Heal > Adapt > Evolve