1. Size Matters
With an increasing number of young, school-aged children hauling heavy books to and from class each day, there is greater incident in the number of back-related injuries in kids. Choosing a backpack with cool colors and fad characters might be fun for your child, but it shouldn't be the only criteria. To ensure that your child is both safe and comfortable, the size of the backpack should match your child's frame. When wearing the backpack, it should fit squarely over your child's strongest back muscles.
2. Straps
Look for a backpack with wide, padded shoulder straps that are adjustable. Likewise, your child's backpack should also have straps that buckle around his hips and waist to distribute weight more evenly between his back and shoulders. Help your child adjust the straps so that the backpack fits snugly against his mid-back. Make sure the backpack is not so tight that it leaves indentations or red marks on his skin and not so loose that it hangs below his waist.
3. On the Roll
Backpacks with wheels may ease the strain on your child's back, but they can also be a hazard. Because rolling backpacks trail behind kids as they pull them down the hallway to class, other kids can trip over them. Some schools may not allow rolling backpacks, so it's a good idea to check with an administrator before you buy one for your child.
4. Lighten the Load
The American Academy of Orthopedic Surgeons recommends the weight of a child's backpack be no more than 20% of his total body weight. For a 55 pound child, this means that his backpack and contents should weigh no more than 11 pounds. If your child's backpack is too heavy, teach him to carry only the books he needs and to leave the rest in his desk or locker. If your child slumps over when he walks, that's a good indication he needs to lighten the load. Organizing the backpack with the heaviest items resting against the back can reduce back and shoulder strain.
5. Lift With the Legs
Practicing good form can also reduce back injury. When your child wears her backpack over just one shoulder, all the weight shifts to one side. This causes greater back pain as the muscles work to compensate. If she wears his backpack on both shoulders, the weight is more evenly distributed. Likewise, teach your child how to lift her bag properly. Rather than straining to lift the backpack with her arm, she should bend at the knees, place one shoulder strap on and lift up with her legs.
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