{"id":1491,"date":"2023-08-01T00:00:00","date_gmt":"2023-08-01T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1491"},"modified":"2024-12-17T17:49:01","modified_gmt":"2024-12-17T17:49:01","slug":"backpack-safety-start-the-school-year-off-right","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/backpack-safety-start-the-school-year-off-right\/","title":{"rendered":"Backpack Safety: Start the School Year Off Right"},"content":{"rendered":"<p><strong><em>Reviewed and contributions made by Dallas Reynolds, PT, DPT, Cert. DN, COMT<\/em><\/strong><\/p>\n<p>The start of a new school year is right around the corner. With the flurry of back-to-school activities and preparations, there is one item you will want to pause and consider \u2013 your child\u2019s backpack.<\/p>\n<p>Armed with tablets, heavy books, writing utensils and more, it is very easy for your child (and their backpack) to be overloaded. While it may seem surprising, the size, weight, and duration of carrying a pack all factor into backpack-related injuries.<\/p>\n<p>So, your child needs a new backpack. In that case, you\u2019ll want to consider its style beyond color \u2013 considering straps, extra compartments, padding, material and fit \u2013 before purchasing. Learn more about why choosing the right backpack is essential.<\/p>\n<hr \/>\n<h2>Get Started With Physical Therapy Today<\/h2>\n<p>Want to discover how you or your child can benefit from physical therapy? Find a location near you and let us help you start the path to recovery today.<\/p>\n<p><a class=\"button\" href=\"https:\/\/www.atipt.com\/complimentary-screening\">FIND A LOCATION NEAR YOU<\/a><\/p>\n<hr \/>\n<h2>Backpack safety for students<\/h2>\n<p>While schoolbooks, supplies and technology add significant bulk to a child\u2019s backpack, it is not all they carry around.\u00a0<a href=\"https:\/\/www.mdpi.com\/1660-4601\/15\/11\/2529\" target=\"_blank\" rel=\"noopener\">Items needed for extra-curricular and after-school activities, or even a lunchbox, can add to the weight.<\/a><\/p>\n<p>Studies have shown that carrying around all that extra poundage can cause several problems. Some of these backpack-related injuries include:<\/p>\n<ul>\n<li>General discomfort<\/li>\n<li>Fatigue<\/li>\n<li>Poor posture development<\/li>\n<li>Shoulder pain<\/li>\n<li>Neck pain<\/li>\n<li><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/0018720819858792\" target=\"_blank\" rel=\"noopener\">Low back pain<\/a><\/li>\n<\/ul>\n<p>For that reason, experts recommend that a\u00a0<a href=\"https:\/\/ergonomictrends.com\/backpack-safety-tips\/\" target=\"_blank\" rel=\"noopener\">backpack should weigh 10% of a child\u2019s bodyweight and should not exceed 15%<\/a>. For perspective, see below for approximate average ages and weights.<\/p>\n<p><strong>Kindergartner (~5 years)<\/strong><br \/>\n<em>40 pound child<\/em><br \/>\n<em>4-6 pound backpack<\/em><\/p>\n<p><strong>Second Grader (~7years)<\/strong><br \/>\n<em>60 pound child<\/em><br \/>\n<em>6-9 pound backpack<\/em><\/p>\n<p><strong>Fourth Grader (~9 years)<\/strong><br \/>\n<em>80 pound child<\/em><br \/>\n<em>8-12 pound backpack<\/em><\/p>\n<p>To prevent your child from experiencing such issues a great place to start is with the backpack itself. You have control over the type, style and fit of bag you purchase.<\/p>\n<h2>Choosing the right backpack<\/h2>\n<p>While your elementary schooler may be enticed by their favorite superhero or princess, or your teenager may like the idea of a messenger bag, you\u2019ll want to give them stylish and functional choices. Here\u2019s what to look for when searching for a new book bag.<\/p>\n<p><strong>Straps and belts.<\/strong>\u00a0Parents are encouraged to look for backpacks with wide, double straps. Belts in the waist and the chest area also help distribute the pack\u2019s weight and help your child manage the load.<\/p>\n<p><strong>Padding.<\/strong>\u00a0Along with wide, double straps, it\u2019s also essential that these straps are padded. The same is true for the backside of the pack. Extra padding can ease discomfort, especially when the child carries the backpack longer distances.<\/p>\n<p><strong>Multiple compartments.<\/strong>\u00a0Compartments are for more than just keeping things organized. They also help properly distribute the weight in the back, allowing smaller items to be kept up front. In contrast, larger, heavier items can be placed towards the back.<\/p>\n<p><strong>Lightweight material.<\/strong>\u00a0You\u2019ll want to consider a backpack made of lightweight but durable fabric. Companies offer a wide range of materials like nylon, polyester or canvas. There are now also many eco- and animal-friendly options available as well.<\/p>\n<p><strong>Fit.<\/strong>\u00a0In addition to choosing appropriate materials, you\u2019ll want your backpack to fit your child correctly too. The pack should sit slightly below the shoulders and just above the hips.<\/p>\n<h2>Other backpack safety tips<\/h2>\n<p>While what backpack you choose and the fit play a large role in how you carry the load,\u00a0<a href=\"https:\/\/www.atipt.com\/blog\/backpack-safety-tips\" target=\"_blank\" rel=\"noopener\">parents and kids can work together to keep their backpack weight at the right level.<\/a><\/p>\n<p><strong>Place heavy items in the back.<\/strong>\u00a0Be sure to place heavier items, such as large textbooks, tablets or laptops, closer to your back. The farther away these heavy items are from your back, the harder your muscles must work.<\/p>\n<p><strong>Put small items in the front or in compartments.<\/strong>\u00a0As mentioned above, the compartments are not only to help keep you organized. Placing lighter items in the spaces and towards the front of the backpack help distribute the weight in your pack appropriately.<\/p>\n<p><strong>Lighten the load.<\/strong>\u00a0Go through your bookbag regularly. Take items out that you are no longer using and organize things so that the weight is distributed properly.<\/p>\n<p><strong>Put it down.<\/strong>\u00a0Encourage your child to remove their backpack if they will be standing for a long time.<\/p>\n<p><strong>Lift with the legs.<\/strong>\u00a0Like other heavy items, lifting with the legs rather than the back is important. Start by squatting down rather than bending over. This stance will help you use your legs to stand up the load rather than putting pressure on your low back.<\/p>\n<h2>Injured by a heavy backpack? Our clinicians can help.<\/h2>\n<p>If your child is experiencing a backpack-related injury, our clinicians can help. Our trained therapists will\u00a0<a href=\"https:\/\/appointments.atipt.com\/home\" target=\"_blank\" rel=\"noopener\">assess and evaluate your child\u2019s needs<\/a>\u00a0to get them back on their feet and pain-free.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reviewed and contributions made by Dallas Reynolds, PT, DPT, Cert. DN, COMT The start of a new school year is [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3764,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-1491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-injury-prevention"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Backpack Safety: Start the School Year Off Right | ATI Physical Therapy<\/title>\n<meta name=\"description\" content=\"Learn essential tips for backpack safety to help prevent injuries and ensure your child starts the school year off right with proper posture and load distribution.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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