Pick a Pack that Fits, Loads and Carries Well

Favorite colors and superhero backpacks aside, picking out the right school backpack is more vital than we might think. According to the American Occupational Therapy Association (AOTA) and the American Academy of Pediatrics back strains, shoulder stresses and other injuries from improper backpack use are up. And most can be prevented with proper fitting and packing.

Families should first look for a backpack with padded shoulder straps plus waist and chest straps. These will distribute weight and keep the load from bouncing as the child walks. To assess fit, make sure the top of the pack rises to shoulder height or slightly below while the bottom rests at or just below the waist.

Multiple sections inside and out can keep the load from shifting, but the entire pack should not be thicker than the size of the student. If the pack is too long or thick, the load will pull back, adding stress to the back, shoulders and neck.

Kathleen Burmania, is an Occupational Therapist working on an advanced degree in occupational therapy who is currently an intern with Lowell Community Wellness, she has noticed that at least one or two students in every grade can been seen struggling to stand upright under an oversize or awkward burden. "Only after the child’s physical well-being is factored in is it time to select among approved backpacks for color and graphics," she says.

When it comes to packing, the total loaded pack should weigh no more than 15 percent of the student’s weight according to AOTA. It can take practice, comparing eyeball estimations with weighing-in on a scale. "Thus, a pack for a student who weighs 100 pounds should be no more than 15 pounds," explains Burmania. "The pack for a 50-pound student no more than 7½ pounds."

Heaviest items should be placed nearest the body at the bottom of the pack. This lets the strongest core of the body do the work. Textbooks and notebooks can be topped with jackets, papers and lunchboxes. Carry overflow items by hand in front. Even if it looks cool, it’s unwise to carry a loaded backpack on one shoulder. Some experts prefer a wheeled pack; others are concerned that towing it twists shoulder and back muscles.

In any case, students and parents need to plan ahead. The entire contents of the student’s desk or locker need not go home everyday. It’s okay to leave items not of immediate use at school or home for a day or two.

Kathleen Burmania has a master’s of occupational therapy and is an intern at Lowell Community Wellness Center in Lowell, Mi., currently pursuing a doctorate of health science at Nova Southeastern University.

Source: Originally published in Natural Awakenings West Michigan August 2007 Children's Health issue.