Back Pack Ergonomics: A guide to proper back pack use for children

Incorrect use of a proper back pack can be just as damaging as using an improper back pack. Our growing children use their back packs for many years. Repetitive loading of heavy back packs combined with poor ergonomics can be a source of dysfunction in their body and can lead to chronic back and shoulder pain. Smart choices now are important to your child's health long after their school days are gone.

Signs that your child's back pack is inappropriate for them or that they are wearing the pack incorrectly include:

• Headaches at the base of their skull
• Neck pain or pain between their shoulder blades
• Red marks on their shoulders
• Shoulders rolled forward
• Stomach sticking out 
• Hips rolled forward
• Numbness in their arms or hands

When purchasing a new back pack one should look for:

• A lightweight bag which is the same length as your child's torso.
• A back pack that sits no higher than the top of your child's shoulders and no lower than the hip bones.
• Wide (at least 2") adjustable padded straps that do not cut into their arms or armpits.
• Chest strap
• Waist strap
• A padded back with many compartments to evenly distribute the weight

Maintain regular adjustments with your chiropractor to detect and correct spinal problems before they cause pain and dysfunction in your growing child.

Additional tips for proper back pack ergonomics:

• Place heavy items closest to their back.
• Place odd shaped items outside to prevent poking into their back.
• Elementary students should no exceed 10% of their body weight.
• Junior and Senior High students should not exceed 15% of their body weight.
• Place the back pack on their back from a table height or lift properly with the knees.
• Adjust the straps so the bottom of the back pack lies in the curve of their low back.
• Check the back pack regularly for unnecessary items.
• Carry extra books or lunches in hand.
• Use the waist strap to redistribute 50-70% of the bag's weight off their upper body and onto their pelvis.
• Have their back pack assessed with your local chiropractor for appropriateness.

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