Backpack Safety Tips: How to Prevent Injuries as Kids Head Back to School
As students return to school, backpack safety is an important consideration. Carrying too much weight in backpacks can lead to back and neck pain, headaches, and fatigue, and in some cases, may result in emergency room visits. To help prevent injury, it is crucial to choose the right backpack and provide guidance on how to pack and wear it properly.
Weight Considerations and Backpack Fit
The American Academy of Pediatrics recommends that a backpack should weigh no more than 5% to 10% of a child’s weight. For example, a 50-pound first grader should carry no more than 5 pounds in their backpack. The weight of textbooks and other supplies can accumulate quickly, making a roller pack a viable alternative if permitted by the school.
Backpacks should not be wider than the child’s body and should not extend more than 4 inches below the waist. If the backpack has a waist belt, it should sit on the top of the hips. The backpack should be adjusted so it sits on the shoulders and close to the back.
Choosing the Safest Backpack
When selecting a backpack, consider the following features:
- Wide, adjustable shoulder straps with padding
- An adjustable waist or chest strap for stability
- Compartments to balance weight
- Sturdy yet lightweight construction with durable stitching
- Reflective tape for visibility in low light conditions
It’s advisable to bring your child along to test different backpacks with weighted objects to ensure a good fit.
Packing and Wearing the Backpack
Effective packing techniques include:
- Placing the heaviest items, like textbooks or laptops, at the center and bottom of the pack
- Using laptop sleeves for proper storage
- Storing smaller items in outer pockets for balance
- Avoiding unnecessary items; store them in a locker if possible
Adjust the straps so that the backpack fits snugly against the child’s back. Weigh the packed backpack with a home scale to ensure it does not exceed 10% of the child’s weight.
Warning Signs of an Overloaded Backpack
Signs that a backpack may be too heavy include:
- Red marks on the shoulders
- Changes in posture
- Neck or back pain
- Tingling or numbness in the arms and legs
- Headaches and fatigue
If lifting or wearing the backpack is challenging, it may be too heavy. Consult with the child’s teacher to verify essential items and reduce unnecessary contents.
For children experiencing symptoms from a heavy backpack, consult a doctor for further advice on prevention and proper backpack use.
