Pack It LIGHT, Wear It RIGHT
Students all over the Eastern Shore are returning to school and Drs. Lane, Brown and McKamey of Delmarva Chiropractic would like to remind everyone that while backpacks can be a practical way for students to carry schoolbooks and supplies, NOW is a good time for parents to be vigilant for overloading or improper use.
Used correctly, backpacks can be a beneficial way to carry the materials needed for school. Properly worn backpacks distribute the weight of contents among some of the body’s strongest muscles and evenly load the spinal column. When overloaded or worn improperly however, backpacks can cause dysfunction and alteration to proper biomechanics which can cause muscle strains and sprains and even vertebral fractures in the developing spinal structures of youngsters. Compensating for increased loads creates unequal loading of tissues causing joint and spine damaging stresses. Alterations in posture and gait can hasten development of abnormal spinal curves and increase chances of future osteoarthritis.
The American Chiropractic Association offers the following checklist to help parents select the best possible backpack for their children:
Is the backpack the correct size for your child? The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
Does the backpack have two wide, padded shoulder straps? Non-padded straps are not only uncomfortable, but also they can place unnecessary pressure on the neck and shoulder muscles.
Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture.
Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. The backpack should be evenly centered in the middle of your child's back.
Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body.
We recommend that a parent or guardian help children pack their backpacks properly, making sure children never carry more than 10 percent of their body weight. For example, a child who weighs 100 pounds shouldn’t carry a backpack heavier than 10 pounds, and a 50-pound child shouldn’t carry more than 5 pounds.
In addition, parents should ask their children to report any pain or other problems resulting from carrying a backpack. Remember chronic pain is not normal in healthy children. If your child complains of pain that is severe or persistent, seek care from a doctor of chiropractic or other health care professional.
Students all over the Eastern Shore are returning to school and Drs. Lane, Brown and McKamey of Delmarva Chiropractic would like to remind everyone that while backpacks can be a practical way for students to carry schoolbooks and supplies, NOW is a good time for parents to be vigilant for overloading or improper use.
Used correctly, backpacks can be a beneficial way to carry the materials needed for school. Properly worn backpacks distribute the weight of contents among some of the body’s strongest muscles and evenly load the spinal column. When overloaded or worn improperly however, backpacks can cause dysfunction and alteration to proper biomechanics which can cause muscle strains and sprains and even vertebral fractures in the developing spinal structures of youngsters. Compensating for increased loads creates unequal loading of tissues causing joint and spine damaging stresses. Alterations in posture and gait can hasten development of abnormal spinal curves and increase chances of future osteoarthritis.
The American Chiropractic Association offers the following checklist to help parents select the best possible backpack for their children:
Is the backpack the correct size for your child? The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
Does the backpack have two wide, padded shoulder straps? Non-padded straps are not only uncomfortable, but also they can place unnecessary pressure on the neck and shoulder muscles.
Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture.
Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. The backpack should be evenly centered in the middle of your child's back.
Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body.
We recommend that a parent or guardian help children pack their backpacks properly, making sure children never carry more than 10 percent of their body weight. For example, a child who weighs 100 pounds shouldn’t carry a backpack heavier than 10 pounds, and a 50-pound child shouldn’t carry more than 5 pounds.
In addition, parents should ask their children to report any pain or other problems resulting from carrying a backpack. Remember chronic pain is not normal in healthy children. If your child complains of pain that is severe or persistent, seek care from a doctor of chiropractic or other health care professional.
Delmarva Chiropractic can be reached at
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