Backpacks & Back Pain: There’s a Strap for That!

Heather LaCroix, MOTR/L, is an Occupational Therapist at Franciscan Hospital for Children. If you have questions, or to refer your child for an Occupational Therapy session, please call (617) 254-3800, ext. 4820 or email info@fhfc.org.

September means the end of summer and the start of the school year for most families in our greater Boston community and around the country. Back to school time is exciting, signifying the opportunity for a new school year, new teachers, and new friends. It also means carrying heavy backpacks filled with new books, supplies, and that fancy Frozen lunch box!

Often families dismiss heavy backpacks as an issue, thinking it’s the norm. In reality, a heavy backpack can lead to an achy back and shoulders, tingling arms, muscle weakness, and poor posture. Those problems don’t sound like much fun, do they?

To combat potential injuries, there are many simple changes and accommodations that can be made to help ensure your student a healthy start, and finish, to the school year!

• Consider weight. Backpacks should never weigh more than 10% of the carrier’s body weight.
• Size matters. It’s important to choose the right size of the backpack. Like Goldilocks says, not too big, not too small, you need just right. The height of the backpack should extend from 2 inches below shoulder blades to waist level or slightly above waist. Additionally, the bottom of the backpack should never rest more than 4 inches below the waistline.
• Pack smart. Place the heaviest items closest to the back, and only transport what is necessary (i.e. don’t bring a whole binder home when just a folder with notes will do).
• Optimize strap use. Shoulder straps should fit snugly and waist belt straps should be worn if available, both are easily adjustable.
• Make adjustments. Consider using a rolling backpack, or carry a book or lunch bag if the backpack is too heavy.

Prevention is the best option, but if your child complains of back or neck pain, alert your pediatrician or school nurse to check it out. Back and neck pains are not issues to ignore.

For more information and resources, visit the American Occupational Therapy Association’s website here.