September 2024
As the summer months come to an end and the crispness of early autumn begins to fill the air, it's that time again: back to school season. While students are eagerly preparing with back to school shopping, one essential item which is often overlooked in the rush is the humble backpack. Ensuring proper backpack safety is crucial for both your student’s comfort and back health, especially considering the weight students often carry daily. In this blog post, we delve into the importance of backpack safety and provide practical tips to kick your school year off to a safe and comfortable start.
The Weight Issue: Why Backpack Safety Matters
Every year, millions of students carry backpacks packed with textbooks, laptops, and school supplies. Many people are unaware of the potential health risks associated with improperly worn or overly heavy backpack use. When a backpack is too heavy or worn incorrectly, it could lead to a range of issues, from strains and sprains to more serious back pain and posture problems.
Tips For Choosing The Right Backpack
1. Proper Fit: Choose a backpack that fits comfortably on the shoulders and snugly against the back. Adjustable straps are ideal for achieving a customized fit.
2. Size Matters: Select a backpack that matches the size of the student. It should not be wider or longer than the student's torso, and the bottom of the pack should sit at the waistline.
3. Weight Distribution: Distribute weight evenly by using both shoulder straps. A backpack should never weigh more than 10-15% of the student's body weight.
4. Padding and Support: Look for backpacks with padded shoulder straps and a padded back to reduce pressure on the shoulders and back. A good backpack also has a chest and or hip strap to help offload the excess weight in the pack.
5. Organizational Features: Choose a backpack with multiple compartments to distribute weight evenly and keep items organized.
Backpack Safety Practices
Pack Light: Encourage students to only carry what is necessary for the day to reduce the overall weight of the backpack.
Use Lockers: If available, use lockers to store unnecessary books or supplies throughout the day.
Lift with Care: Teach proper lifting techniques—bend at the knees and use both hands to lift the backpack onto the shoulders. Bending and twisting are allowable movements but don’t do them together.
Beyond Backpacks: Ergonomic Adjustments
Desk Setup: Ensure desks and chairs at home and school are ergonomically suitable to promote good posture. Look at our February blog post for the complete list of ergonomic tips for a proper desk setup.
How Can Physical Activity Help?
Encourage your students to perform regular physical activity and exercises that strengthen the core muscles to support the back. The core musculature is what protects the back from injury. Here are a few core exercises that may help:
Bird Dog:
1. Start on all 4s (hands and knees) with your spine neutral
2. Lift either your arm, leg, or both (in opposition)
3. Hold for a few seconds
4. Come back to starting position and repeat on the other side
5. Perform this 10x on each side
Modified Curl Up:
1. Keeping your hands under your lower back.
2. Bring your neck and shoulders off the ground.
3. Hold this position for 8-10 seconds.
The goal is to make sure you keep your lower back on the ground while activating your abdominal muscles.
Side Bridge:
1. Lie on your side with either your knees bent or legs straight. Your upper body should be supported with your elbow.
2. Your free hand can go on your hip or be placed on your opposite shoulder.
3. While keeping your knees and hips in a straight line, lift your hips off the ground.
4. Hold this position for 10 seconds before repeating. Perform this on the other side as well.
As students get ready for another exciting school year, prioritizing backpack safety can make a significant difference in their overall health and well-being. By selecting the right backpack, distributing weight properly, and practicing good habits, students can avoid discomfort and reduce the risk of injury. Parents and teachers play a crucial role in raising awareness about backpack safety and promoting healthy habits among students.
This September let's ensure that as students embark on their academic journey, they do so with a backpack that not only carries their supplies but also supports their health and comfort throughout the school year. Here's to a safe and successful academic year ahead!
If you still have more questions about what is right for you, book a free consultation with one of our health care providers HERE. You can also give us a call at (416) 291 0070. We can help assess your situation, work with your family physician and come up with the best care plan for you.
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