Prevent Injury and Discomfort with these Backpack tips 

Most school aged children and teens carry a backpack to school each day. Backpacks are the bag of choice for a growing number of professionals from soldiers to firefighters. Today even executives are dropping the stuffy briefcase in favour of the convenience and comfort of a backpack. The flip-side of that coin is that backpacks can also cause spinal issues and back pain for those who use them improperly. 

Many parents don’t think about it but children are also susceptible to back pain. Most paediatricians recommend limiting the weight of a child’s backpack to approximately 15 percent of the child’s weight. A child who weighs 100 lbs (45 kg) shouldn’t be carrying a backpack of more than 15 lbs (7 kg). At 75 lbs (34 kg), the weight of the bag would be no more than 11 lbs (5 kg). Beyond that, the risk of back, shoulder and neck pain, headaches or other issues increases. This is of course doubly true for individuals with preexisting back issues such as scoliosis or spinal injury. 

Every week or so, weigh your child’s backback with them to help give them a sense of how much they are carrying and make them aware of the potential issues associated with overloading their pack. The weight of a backpack will tend to increase with the child’s grade and workload. One Consumer Reports study found that the average weight of school kids in grades 2 to 4 was five pounds but by grade six that had increased to 18 pounds, with some kids carrying as much as 30 pounds in their backpack. 

For adults, it’s a good idea to use common sense when wearing a backpack. Wear both straps, don’t overload and be sure that the pack fits snugly and does not exceed the width of your torso. When wearing a larger camping pack, put heavier items in the middle of the pack, close to your core. Lighter items that won’t be used on your hike can be packed on the bottom of the bag, while items that you’ll use on your hike will go at the top of your bag. Longer and other loose items can be attached to the outer straps of the backpack. 

Fitting a backpack snugly is almost as important as its weight. People often wear their packs too loosely, which leaves them susceptible to poor posture, imbalance and injury. Watch as your child puts on his or her backpack. If they are hunched over or appear to be leaning to one side, or if the back is leaving marks or redness on their shoulders, the bag is probably too heavy, not properly adjusted, or improperly fitted. 

At Rice Family Chiropractic, we take a holistic approach to spinal wellness, which means considering your whole self — including your body, mind and spirit — when considering your health. If you or your children are experiencing backpack related pain in the neck, shoulders or back, headaches, or weakened muscles, contact us to discuss approaches to finding comfort and safety when wearing a backpack. 

Rice Family Chiropractic

Wellness from our family, to yours.

Dr. Erin and James Rice

#310-6525 204 Street

Langley, BC V2Y 3B3

604 539 0542