Did you know that wearing a backpack incorrectly as a child can have several negative impacts on a child’s health and development? The backpack is just as much an integral part of school life as homework, writing utensils and gym class. Although backpacks were made for the efficiency of carrying all your child’s school supplies, they have also become a fashion statement. 

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What are the Negative Impacts?

First of all, it can cause numerous postural and spinal issues. A child’s spine is still developing throughout their grade school years and it is important to support that growth and not put it under increased stress. Carrying heavy loads can affect their physical development, leading to muscular imbalances and gait abnormalities. Consequently, this increases the risk of injury when a child’s balance is off. 

Carrying a backpack improperly, such as wearing it on one shoulder or overloaded, can lead to poor posture. The uneven distribution of weight puts strain on the spine, potentially leading to back, neck, and shoulder pain. This can also lead to muscle fatigue, upper back tension and overall discomfort. When heavy backpacks are worn incorrectly they can also put pressure on the nerves in the neck and shoulder regions. This will result in symptoms such as tingling or numbness in the arms and hands.

On top of that, when a child is uncomfortable there is a risk of negative psychological effects. Chronic pain and discomfort can impact a child’s mood and well-being. Leading to stress, irritability, and a negative attitude towards school and learning. Additionally, they will be less motivated to participate in physical activity due to the discomfort created by the backpack, hindering their overall health and fitness. 

What Should You Do?

To avoid these impacts, it’s essential for parents and educators to teach children how to wear a backpack properly. This includes adjusting the straps to ensure a snug fit, distributing the weight evenly, and not overloading the bag with unnecessary items. Try to only pack the essentials in your child’s backpack and utilize the school lockers for heavy textbooks. Find a backpack that has padded straps and fits the length of the spine. Encouraging the use of both shoulder straps and wearing the backpack close to the body will also help reduce the strain on the child’s muscles and spine. Use the waist strap if available, as it keeps the backpack close to the body and transfers some of the weight off of the shoulders. Lastly, avoid carrying the backpack for extended periods of time. By promoting good backpack habits, we can proactively protect our children’s spinal health and overall well-being.

Top three things to remember when helping your child with their backpack:

  • 1. Always wear both shoulder straps and waist strap if available 
  • 2. Keep the backpack secure so that it sits high on the back and stays still with movement
  • 3. Place the heaviest items closest to the back and keep the weight of the backpack to 10% or less of your child’s body weight.