Pack it Light, Wear it Right

Pack it Light, Wear it Right

As September is here, children everywhere are putting on their backpacks and heading back to school. This year, help your child learn how to choose, pack and wear a backpack to avoid neck, back and arm pain in the future.

Choose the right backpack:
• Select a bag that is vinyl or canvas - the lighter material makes it easier to carry.
• Look for a backpack with two wide, adjustable and padded shoulder straps.
o A waist strap, padded back and many pockets are also important features of a good backpack.
• Make sure that the backpack fits correctly; the size should be proportionate to your child’s body.

Proper packing:
• The total weight of the filled backpack should be no more than 10% of the child’s body weight for students up to grade eight, 15% for those in grades nine to twelve.
o Encourage your child to pack only what they will need for the day to avoid extra weight.
• Distribute the weight evenly:
o Pack the heaviest objects closest to the body.
o Use compartments to keep smaller items secure.

Wear it correctly:
• Always use both shoulder straps and ensure that they are adjusted so that the bag sits close to the body.
• Use the waist strap for extra stability.
• If your child does complain of back pain or other problems when wearing a backpack, consult a health care professional to avoid future problems.

For questions or more information, e-mail: drwaynecoghlan@gmail.com Your Health Matters is a monthly column of health tips from doctors of chiropractic across the country.

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