Tips for Safe Backpack Use:
- Choose the Right Backpack:
- Opt for lightweight backpacks with wide, padded straps and a padded back for comfort and proper weight distribution.
- Consider backpacks with multiple compartments to distribute weight evenly.
- A backpack should not hang more than 10cm below the child’s waistline. A lower-hanging backpack increases the weight on the shoulders, causing a forward lean while walking. For adults, the backpack can hang proportionately lower, but hanging it too low will cause the same issue.
- Proper Weight Distribution:
- Ensure the backpack weighs no more than 10-15% of the child’s body weight.
- Heavier items should be packed closer to the child’s back to minimize strain.
- Wear Both Straps:
- Encourage your child to use both shoulder straps to distribute weight evenly and prevent muscle strain.
- Tighten the straps to keep the backpack close to the body.
- Use Additional Support:
- Waist and chest straps can help stabilize the backpack and reduce strain on the spine.
- Pack Strategically:
- Distribute weight evenly by packing heavier items at the bottom and lighter items at the top.
- Encourage your child to only pack essential items to reduce the overall weight of the backpack.
- Practice Proper Posture:
- Encourage your child to stand tall with shoulders back while wearing the backpack.
- Remind them to avoid slouching or leaning forward, which can strain the spine.
- Take Regular Breaks:
- Encourage your child to take breaks and remove the backpack when possible, especially if they have to carry it for long periods.
Conclusion:
By following these guidelines for safe backpack use, school-going children can reduce the risk of scoliosis progression and associated discomfort. Proper backpack habits, combined with regular check-ups with a healthcare professional, can support spinal health and overall well-being.
Remember, a well-fitted backpack and good posture are essential for maintaining a healthy spine during the school years.
Dr. Marlo Swanepoel
