Since school has commenced we have seen a number of back strain and neck injuries caused by heavy school bags.  Backpack related injuries are common and can lead to long term problems but they are preventable. The best way to wear a backpack is at the front but as this is too ‘un-cool’ for most children the second best method is listed later in this article.

A heavy backpack carried on the back can:

• Cause numbness in the arms
• Reduce blood flow
• Create poor posture
• Contribute toheadache and neck pain
• Distort the natural curvein middle and lower back
• Lead to muscle strain
• Cause muscles to compensatefor uneven weight
• Cause spineto lean to opposite side of weight
• Place stresson mid/lower back

Here are some tips to help prevent injury to your child’s back:

PACK IT LIGHT

• Backpacks shouldn’t exceed 15%of a child’s weight
• Weight should be evenly distributed
• Pack the heaviest itemsclosest to the body
• Pack odd-shapeditems on the outside
• Only carry itemsthat are needed

WEAR IT TIGHT

• Always wear bothshoulder straps
• Adjust thestraps so the pack fits snugly
• Use the waist straps
• Squat or kneel to pick upthe bag
• Avoid twistingor bending
• Lift with the legs
• Place the bag on a waist-high surfaceto slip it on

If you would like a school bag check and posture assessment for your child, bring their school bag in to their next appointment.