Backpacks Under Attack

If “posture is the window to the spine,” then the picture we see through that window shows that we need to be more aware of our spinal health. Kids spend countless hours contorting themselves -- improperly wearing their backpacks, slouching at computers, hovering over handheld computer games, and even sprawling in front of the television.

"By educating children in proper 'body mechanics' and healthy posture, we can help them grow up with less pain, reduce the odds of future disability, and help this future workforce decrease on-the-job injuries," explains Dr. Marvin Arnsdorff author of "Pete the Posture Parrot" (Body Mechanics Press, $16.00 at www.backpacksafe.com). "Many adults with chronic spinal conditions can trace their problems to years of bad posture habits and poor body mechanics formed in early childhood."

Backpacks under attack
In the last decade, there has been an alarming rise in emergency room visits due to improperly worn backpacks among children 18 years old or younger (over a 300 percent increase). Here are four guidelines for proper backpack use:

1. CHOOSE RIGHT -- Choosing the correct sized backpack is an important first step to safe backpack use. The backpack should not be larger than three quarters of the length of a child’s back. The shoulder straps should be padded and a waist strap is ideal.
2. PACK RIGHT -- The maximum weight of the loaded backpack should not exceed 15% of your child’s body weight, so only pack what is needed. Heavier books should be closer to the child. Regardless of the weight, if the backpack forces the wearer to bend forward to carry, it is overloaded.
3. LIFT RIGHT -- Even adults can hurt themselves if they lift 20 pounds improperly. Imagine what a child could do to a growing spine lifting 20 pounds improperly. Here are the guidelines for lifting a backpack:
a) Face the pack.
b) Bend at the knees.
c) Use both hands and check the weight of the pack.
d) Lift with the legs.
e) Apply one shoulder strap, then the other.
4. WEAR RIGHT -- Use both shoulder straps snug but not too tight (the pack should not hang down past the waist). When the backpack has a waist strap, it should be used.

Proper lifting is important regardless of the size of what you’re lifting. Remember that repetitive stress injuries occur over the long term and the pain that arrives is the result of years of poor lifting habits. By helping kids lift their backpacks carefully and with these recommended steps, you can help your children prevent years of painful existence.

Dr. Marvin Arnsdorff is a practicing doctor of chiropractic, a certified injury prevention specialist, and leader of the children’s ergonomics movement. He is the author of Pete the Posture Parrot™: Dinosaur Dreams, the world’s first children’s book to address the issue of backpack safety, and co-author of Backpack Safety America™: A Middle Grades Curriculum to Promote Backpack Safety and Spinal Health. Visit www.backpacksafe.com for more information on these books and on proper spinal health for kids of all ages.