A note from the occupational and physical therapists regarding backpack safety:
As physical and occupational therapists, we emphasize the development of core strength for endurance as well as the foundation for development of fine and gross motor skills needed to participate in the school curriculum. The “core muscles” include abdominal and back muscles – these are the muscles needed to keep your body upright and are critical to keeping a “healthy back” for life. They maintain posture, provide support, prevent injury, help with balance and allow for efficient movement. With the beginning of the school year, we’d like to remind everyone of the potential for injury / strain of these muscles due to carrying backpacks that are too heavy, packed improperly, or worn improperly.
Here are some tips to keep in mind to ensure that your child avoids injury / potential health risks:
- It is recommended that a loaded backpack should never weight more than 10% of the student’s total body weight (for a student weighing 100 pounds, this means that the backpack should weigh no more than 10 pounds).
- The height of the backpack should extend from approximately 2 inches below the shoulder blades to waist level or slightly above the waist.
- It is recommended that individuals always wear the backpack on both shoulders so the weight is evenly distributed. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.
- Load the heaviest items closest to the child’s back (the back of the pack).
- Make sure that the items in the backpack are checked regularly to determine if they are necessary for that day’s activities.
- If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack.
- If the backpack is too heavy on a regular basis, consider using a book bag on wheels.
- Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied.
- The shoulder straps should be adjusted so that the pack fits snugly on the child’s back.
- The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.
- School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items.
Suggested Exercises to Develop “Backpack Strength”
- Arm Circles – hold your arms out to the side, straight and at shoulder height. Keeping your arms straight, make small circles with them – be sure to go in both directions – 10-15 times
- Egg rocks: Sit on the mat/floor with your knees bent and your arms around your knees (hugging your knees). “Rock”/roll your body backwards down to the mat and then right back up to sitting position in one motion – Repeat 10-15 times
Bridges: Lay on your back with your knees bent and your feet flat on the floor. Lift your hips up off the floor so your body is straight. Hold for 10 seconds – make it harder by lifting 1 leg. 
Superkid: Lie on your stomach and have your arms straight over your head. Lift your arms, legs and chest head up to “fly like superkid”. Hold this position as long as possible.
We hope these tips are helpful! Margie Carlman, Physical Therapist, Cathie Marqusee, Occupational Therapist, Christine Parks, Occupational Therapist.