The Importance of Backpack Safety for Your Child's Health

Now that the new school year has begun, kids everywhere are loading up their backpacks with textbooks, supplies, and sometimes even instruments. While backpacks are a practical necessity for school, they can also pose health risks if not used correctly.

Pediatric chiropractor Dr. Shara Posner shared valuable tips on Fox News about keeping your child’s back healthy with proper backpack selection and packing techniques. These insights, drawn from both professional expertise and her experience as a parent, can help prevent potential injuries that can arise from improper backpack use.

Backpack-Related Injuries: A Hidden Risk

Backpack injuries are more common than many realize. Between 2019 and 2021, emergency rooms saw an average of 1,200 children annually for injuries related to heavy or poorly packed backpacks. According to Dr. Shara, a leading cause of these injuries is carrying more than the recommended weight, which can strain the back, shoulders, and neck. That’s why backpack safety is crucial, and we’re here to help parents ensure their children stay pain-free throughout the school year.

A general rule, as supported by the American Chiropractic Association, is that a backpack should weigh no more than 5-10% of a child’s body weight. For example, if your child weighs 80 pounds, their backpack should not exceed 8 pounds. Many kids carry as much as 15%, resulting in pain and discomfort, which may lead to long-term issues if left unchecked.

Selecting the Right Backpack

Choosing the correct backpack is the first step in protecting your child from injury; the fit is key. Dr. Shara advises that the backpack should be proportionate to the child’s torso length. Ideally, the bottom of the backpack should sit no more than four inches below the waist. If the backpack is too long or bulky, it may need adjusting or replacement.

Additionally, lightweight materials like nylon are recommended to prevent adding unnecessary weight. When a backpack itself is heavy before it’s even packed, it increases the risk of strain. Prioritizing ergonomics and durability goes a long way in maintaining your child’s spinal health.

Tips for Proper Packing

Once you’ve chosen the right backpack, how you pack it is equally important. Dr. Shara suggests placing the heaviest items, such as laptops and textbooks, closest to the spine to prevent the backpack from pulling your child backward. Lighter items should be packed further away from the body.

Other helpful packing tips include:

• Use a pencil case to store pens and pencils safely
• Ensure zippers close easily; difficulty in zipping up the backpack may indicate it’s overpacked

Ensuring More Comfort and Safety Every Day

In addition to choosing the right backpack and packing it properly, it’s essential that your child use both shoulder straps to distribute the weight evenly. Many kids like to wear their backpacks slung over one shoulder, which can lead to misalignment and pain. Adjust the straps so that the backpack fits snugly and sits high on the back.

Encourage your child to report any discomfort or pain early. Common signs of an improperly worn or heavy backpack include:

• Back pain
• Shoulder or neck strain
• Headaches
• Red marks on the shoulders from the straps

Addressing these issues quickly can help prevent long-term damage to your child’s spine and posture.

Watch Dr. Shara’s Demonstration

For a visual guide, watch the video demonstration below, where Dr. Shara Posner and her son Jack share how to properly select and pack a backpack.

Stay Connected With Dr. Shara Posner

For more helpful tips on maintaining your child’s spinal health and overall well-being, follow Dr. Shara Posner on Instagram and TikTok at @DrSharaP. If you’re in the Alexandria area, you can also schedule an appointment at Back to Health Center for personalized chiropractic care.