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Backpack Safety
BACKPACK SAFETY Tips to help you prevent back injury and poor posture
by Carol K. Sheats, PT, OCS
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Weigh your backpack. Children should carry no more than 15% of their body weight on their backs. The size of the backpack should fit the size of the child. Heavier books should be closer to your back than lighter books. The contents of the backpack should be evenly distributed; do not place heavy items on the sides, but in the center, close to your back.
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Remove unnecessary items from your backpack.
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The backpacks shoulder straps should be wide, padded, and fit snugly but comfortably. It should have a padded back to increase comfort. The backpack should not hang down low to the buttocks. It should feel comfortable on your back. Also, a padded waist strap helps keep the weight of the pack near the body, preventing a swinging or pendulum effect of the pack.
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Wear straps over both shoulders. Slipping the backpack off both shoulders at almost the same time is safer than slipping it off one shoulder and twisting.
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Remember, you can hold items in your hands. If your backpack weighs 15% of your body weight, and you have more stuff to bring along, carry it in your hands.
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Consider purchasing a backpack with wheels. (This could be a problem if you have to go up and down steps. It can also be a problem if others trip over your bag!)
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Consider purchasing a second set of books for home.
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Use reflective strips on backpack so that the child is visible to drivers at night.
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Engage in activities or exercise to condition your muscles. If needed, ask an orthopaedic physician or physical therapist for advice on core strengthening.
REMEMBER TO USE GOOD POSTURE THROUGHOUT THE DAY;
SLUMPING CAUSES WEAKNESS OF YOUR CORE MUSCLES!
(For more information on posture, see LivingPosture.com)
Revised 100405
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