Backpack Safety Tips The new school year is here and according to experts at the American Physical Therapy Association (APTA), wearing backpacks improperly or ones that are too heavy put children at increased risk for spinal injury. Here are 10 backpack safety tips: Choose a backpack with wide, padded shoulder straps and a padded back, multiple compartments to help distribute weight in the pack and provide easy access to contents and reflective material to enhance visibility at night.
Pack light. The backpack should never weigh more than 10 to 15 percent of the student’s body weight.
Only carry items that are required for that day. The heaviest items should be placed closest to the back and in the center of the pack in order to protect against posture problems and muscle strain.
Wear both straps in order to better distribute the weight and to promote a well-aligned symmetrical posture. Using a single strap forces one side of the body to bear all the weight.
Make sure kids use the backpack waist strap.
Slinging a backpack over one shoulder can strain muscles.
The backpack should be positioned over the strongest mid-back muscles. It should rest evenly in the middle of the back and should not extend below the low back. The shoulder straps should be adjusted to allow a child to easily put on and take off the backpack and permit free movement of the arms. However, the straps should not be too loose.
Be careful when putting on and removing backpacks. Keep the trunk of the body stable and avoid excessive twisting.
Warning signs that a backpack is too heavy include a change in posture when wearing the pack; struggling when putting on or removing the pack; pain when wearing the pack; tingling or numbness in arms; red marks on shoulders.
Consider a rolling backpack but remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.
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