As the new school year begins, it's important to ensure that the students are carrying their backpacks in a way that supports spinal health. A heavy or improperly worn backpack can lead to back pain, poor posture, and long term spinal issues. Below are chiropractic-backed tips to help students pack and wear their backpacks correctly.
1. Choose the Right Backpack
When selecting a backpack, opt for one that is lightweight and has two wide, padded shoulder straps. A well designed backpack will distribute weight evenly across the shoulders, reducing strain on the back. Backpacks with additional padding on the back and adjustable waist straps are ideal, as they help stabilize the load and prevent excessive movement.
2. Pack it Light
A backpack should weigh no more than 10-15% of the student's body weight. Prioritize essential items and leave unnecessary books or supplies at home.
3. Organize the Load
Heavier items, like textbooks and laptops, should be placed closest to the back to reduce the strain on the spine. Distribute weight evenly across compartments. A balanced load helps maintain proper posture and reduces the risk of injury.
4. Wear It Right
Use both shoulders to avoid uneven weight distribution, which can cause muscle strain and uneven pressure on the spine. The backpack should rest evenly in the middle of the back, and the bottom of backpack should align with the lower back, just above the hips. Adjust the straps, to ensure a snug fit without restricting movement.
5. Lift With Care
Teach kids to lift their backpacks carefully to avoid sudden jerks or twists that could strain their backs. They should bend at the knees and lift with their legs, rather than bending at the waist, to pick up the backpack safely or they can put the backpack on from table height.
6. Monitor Posture
Slouching or leaning forward while carrying a heavy backpack can lead to poor spinal alignment. Remind students to stand tall with their shoulders back and to engage their core muscles when carrying their backpacks.
For more advice on spinal health and to schedule a back-to-school chiropractic check-up, contact us today !
