Indiana Physical Therapy

Community Health Education:
Student Backpacks

DO!

Do wear your pack snugly
against your back.
Use a waist belt if possible.

Pack heaviest items closest
to your back.

Get rid of the extra STUFF
in your pack. Lighten the load!

DON'T!

Using only one strap causes
burning and cramping in your
shoulder blades.

Don’t arch your back.

Growing up is hard. You have papers to write, projects to complete, practice after school, and chores to do when you get home. If you get all of that done, then you may get to go to your friend’s party, hang out at the mall, or see a movie. Unfortunately, you won’t do much with a sore back or a headache.

Your backpack can put a serious strain on your plans by putting a serious strain on your spine. Don’t be sidelined by back pain. Check out these hints to keep you feeling good and on the move.

Features of a good backpack include:
> Two curved straps that allow free arm movement
> Padded back for comfort
> Multiple compartments for good weight distribution
> Hip or chest belt to secure backpack when riding your bike
> Compression straps to secure and stabilize articles in your backpack
> Reflective stripes to enhance your visibility at night

You are using your backpack correctly when you:
> Use both straps to evenly balance the weight of your backpack
> Rest your backpack midway between your neck and the curve of your low back
> Use a hip or chest strap when riding your bike to keep the weight stable
> Organize the contents of your backpack so that the heaviest items are closest to your back
> Only carry articles that you are required to have that day

Your backpack is too heavy when:
> You struggle to put on or take off your backpack
> You have pain in your shoulder, neck, or back when carrying your backpack
> You have tingling or numbness in your arm or hand when carrying your backpack
> You get red marks on your shoulders from the backpack
> You have to lean forward or to the side to keep your balance when carrying your backpack

If you have any of the above signs that your backpack is too heavy, review the proper use of your backpack, and talk to your teachers and parents to find a solution.

More and more students are being referred to physical therapy for shoulder and back pain because of the load they carry on their backs every day. Indiana Physical Therapy provides education to students, teachers, and parents regarding the problems caused by overloaded backpacks.

Photos and handouts with proper technique and posture are available as is information for parents and teachers showing how to recognize the warning signs associated with backpacks that are too heavy.

Paying attention to this issue is important because the skeleton grows most rapidly and permanently between the ages of 10 and 14.

October is National Physical Therapy Month. In service to our community, Indiana Physical Therapy (IPT) wants to bring awareness of spinal pain in school children and especially the role backpacks play in contributing to this problem. Adult spinal pain is prevalent. On any given day, 8 of 10 adults spend their day in pain, and there is growing evidence to suggest that spinal pain experienced in adolescence is a risk factor for spinal pain in later life. Research has identified strong association of adolescent back pain with the following groups of children: those in the rapid phase of growth (12-14 year-old girls and 13-16 year-old boys), those repeatedly carrying backpacks weighing greater than 7 lbs., more than 5 hours of sitting outside of school hours, having very tall or short children in “typical” school furniture for extended periods of time, and playing high level sports for more than 8 hours per week (boys and girls 12-14 years old).

Current recommendations call for students to limit backpack weight to no greater than 10-15% of their body weight. Studies show that significant postural changes are needed to counter backpack weight that is greater than 16% of a child’s body weight (assuming the backpack is worn correctly). Unfortunately, the 87 lb. student who posed for the demonstration pictures brought home a backpack weighing 40 lbs. or 46% of her body weight. We’re confident any 210 lb. man or 140 lb. woman who wears a similarly weighted backpack for a day will experience the same strain on their backs (a 97 lb. pack for a man and a 65 lb. pack for a woman) and will want to discontinue carrying that kind of load for long.

Adolescent spinal pain and its contributing factors are varied in nature. Both student behavior and school environment can contribute to the risk a child has for developing a painful spinal condition. Students should be encouraged to utilize the tips provided for them, and we encourage the school to routinely review their policies regarding seating (especially for very tall or short students), choice of textbooks, availability of textbooks in each room, school timetables for passing periods, and homework requirements. IPT suggests considering improvements such as extending every other passing period to allow students time to exchange books, having several non-standard sized desks in each classroom for tall and short students, working with textbook companies to offer books in separate volumes which allow for transporting only the information being studied, and for regular opportunities for student feedback on issues including how much the required texts are actually used in class.

Indiana Physical Therapy is asking you to be an advocate for the spinal health of your students. Please pay particular attention to those students who have multiple risk factors, and be responsible for developing reasonable and safe policies regarding the issues mentioned above.

Information for this letter is found in Orthopaedic Physical Therapy Practice, Vol. 15, No. 3. For more information on this topic, please contact Sales & Marketing at 432-4700, ext. 111.

For more information about backpack safety, contact Indiana Physical Therapy at 260/432-4700.