Back-to-School Backpack Safety

Now that it is back-to-school, I often get asked by parents and students, "how should I choose a backpack and how much weight can I pack in the backpack to prevent spinal problems?"

Here are some excerpts from an OMNI NEWS INTERVIEW with Dr. Rino Di Biase.

Choosing a Backpack

• Choose a backpack that is proportionate to body size and not larger than what is needed. The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.
• Select a backpack made of lightweight material(vinyl or canvas instead of leather)
• The shoulder straps should be at least 2 inches wide, adjustable, and padded.
• The backpack should have a padded back for added comfort and protection.
• A waist belt helps to effectively redistribute as much as 50-70% of the weight off the shoulders and spine and onto the pelvis, equalizing the strain on the bones, joints, and muscles
• Choose a backpack that has several individual pockets instead of one large compartment. This will help to distribute the weight evenly and keep contents from shifting

Carrying a Backpack

• Slinging the backpack on one side can cause the spine to lean towards the opposite side placing stress on the joints and muscles in the mid and lower back. This will increase the likelihood of back problems later in life.
• Wear both straps and adjust them so that the pack fits snugly to the body and it doesn’t dangle loosely to the side. You should be able to slide your hand between the backpack and your back. This positioning will reduce strain on your back, shoulders, and neck.
• Using the waist strap reduces the strain on your back and transfers some of the load to your hips.
• A backpack that is too heavy or too low will cause you to lean forward and carry full weight on the upper back.

Backpacks should never exceed 15% of the child’s body weight (ie. a 40 kg child should not carry more than 6 kg in the backpack). For elementary children, try to keep the weight in their packs below 10% of their body weight.

Dr. Di Biase - Chiropractor
Sheppard Family Wellness
800 Sheppard Ave West Unit 3
Toronto, ON M3H 6B4
416 782.1700
www.sheppardwellness.com

EXCEEDING YOUR HEALTH EXPECTATIONS FOR OVER 30 YEARS