Backpack Syndrome...
Backpacks and Back Pain. Is Your Child's Backpack Too Heavy?
Does your child have back pain? Is it from carrying too heavy of a back pack? It can be, especially if the pack is more than 10-20% of their weight. Studies show that carrying a heavy backpack can be a source of 'chronic, low-level trauma,'1 and can cause chronic shoulder, neck and back pain in your children.
If your child carries a pack heavier than 20% of their body weight, walks to school, and carries it on one shoulder, they may be hurting their back and the situation should be assessed.
Ask yourself these questions:
· Does your child complain of back pain?
· Does he walk bent over sideways to try to adjust for the heavy load of a backpack?
· Does he complain of numbness and tingling in his arms or hands?
· Does he carry more than 10-20% of her body weight in his backpack?
· Is your child's backpack too heavy?
If you answered yes to any or all of these questions, you should do the following to limit the chance of harming the joints, muscles, and ligaments of the spine:
• limiting the weight of the backpack to 10-20% of his/her body weight
• use a backpack with wide, padded shoulder straps and a waist belt
• avoid single strap bags for your child to carry his school books and supplies
• make sure your child wears his backpack over both shoulders
• consider using a backpack with wheels
• if possible and feasible, consider having a second set of text books available at home so that your child doesn't have to carry his books home regularly.
• getting your child evaluated by your Chiropractic physician. Although back pain is not uncommon in older adolescents, it is not as common in younger children and may be a sign of a more serious problem, such as spondylolysis, spondylolisthesis, disk herniation, diskitis, a sport's injury, or a tumor or infection. Don't assume that your child's back pain is caused by a heavy backpack, especially if the pain is very severe or persistent or if it lingers even after you lighten your child's backpack load.
References:
1 Leffert RD - Orthop Clin North Am - 01-Apr-2000; 31(2): 331-45
Heavy Backpacks Can Hurt Students' Backs. Lighten the Load to Avoid Pain, Say Experts
By Miranda Hitti
WebMD Medical News
Reviewed By Brunilda Nazario, MD
on Friday, August 13, 2004
Aug. 13, 2004 - With back-to-school season here, parents and students should make sure heavy backpacks aren't too much of a burden.
Shouldering a hefty load can cause back pain, according to a study by researchers at the University of California in Riverside. The study was led by David Siambanes, DO, of the Inland Empire Spine Center in Riverside, Calif. Participants were 3,500 students aged 11 to 15 at four middle schools in Riverside and San Bernardino counties.
Researchers weighed the children's backpacks and asked the kids how often they used their backpacks and how much pain, if any, they felt as a result. Most students said they hurt, at least a bit, from their backpacks; 64% reported having back pain at some time. Two of every five children said they felt pain while wearing their backpacks. In students reporting pain, about 12% said it was "not bad," while almost 90% said their back pain was "bad" or "very bad."
Of those reporting back pain, 21% said their pain lasted more than six months. About 16% said they had missed school, gym class, or after-school sports because of the pain, and almost 17% said they had seen a doctor for their back pain. Most students with back pain said the pain was recurrent.
Lighten the Load
"Students carrying heavier backpacks relative to their body weight were more likely to report back pain," write the researchers in the March/April 2004 issue of the Journal of Pediatric Orthopedics.
How much is too much? Pain was associated with wearing a backpack weighing more than 20% of the student's body weight, write the researchers. Girls were significantly more likely to report back pain than boys. And while few students carried their backpacks in their hands, those that did tended to have more severe pain requiring them to miss class.
This study did not track long-term back injuries resulting from backpacks. However, "research has shown that adults with severe back problems often had pain as kids," says Siambanes in a news release.
Here are some back-protecting tips for kids of all sizes:
• Use rolling backpacks.
• Choose backpacks ending above the waist, with padded shoulder straps and a belt.
• Wear backpacks on both shoulders.
• Pull the shoulder straps snug.
• Place heavier books closest to the back.
• Bend your knees when lifting the backpack.
• Get a second set of schoolbooks to keep at home.
• Carry only what's necessary each day.
Tips to prevent back pain from kids’ backpacks
Although there are very few studies and the medical literature does not agree on specific guidelines for backpack safety to avoid back pain, parents can use common sense to reduce the chance that their child or teen will suffer back pain due to carrying a backpack.
Look for backpack design features that help reduce the chance of back pain:
• Lightweight material (canvas as opposed to leather)
• Two padded, wide (2-inches), adjustable shoulder straps on the backpack
• Padded back
• Individualized compartments
• Hip strap, waist belt or frame to redistribute the weight of the backpack from the shoulders and back to the pelvis
• Wheels so that the backpack can be pulled rather than carried
Teach your child how to properly load and wear the backpack to avoid back pain:
• Always use both shoulder straps and wear the backpack on the back rather than over one shoulder
• Pack heaviest objects into the backpack first so they are carried lower and closest to the body
• Fill compartments so that the load is evenly distributed throughout the backpack and items do not shift during movement
• Pack sharp or bulky objects in the backpack so they do not contact the back
• Adjust the straps to fit the backpack snugly to the child’s body, holding the bottom of the backpack 2 inches above the waist and keeping the top just below the base of the skull; do not carry the backpack low near the buttocks
• Lift the backpack by using the leg muscles and keeping it close to the body, not by bending over with arms extended
• Do not lean forward when walking; if this is necessary, there is too much weight in the backpack
Maintain a mindset to watch the weight carried in the backpack to reduce back pain:
• If the child complains of discomfort, reduce the weight in the backpack immediately
• Consider applying a guideline backpack weight limit as a percent of the child’s body weight. The American Physical Therapy Association suggests 15-20%; the American Chiropractic Association advises 5-10%.
• Coach your child to carry only those books needed in the backpack, leaving unnecessary items at home and making frequent trips to his/her locker during the day
• Train your child to clean out the backpack at least once a week
Become a proactive parent on the issue of backpacks and back pain:
• Ask your child if they feel any backaches or pain
• Help your child choose the smallest backpack that will meet his/her needs
• Talk to teachers about how to minimize the need for children to transport heavy books back and forth daily in their backpacks; keep one set of books in the classroom for daily work while leaving heavy books at home; make photocopies of homework chapters and assignments that are easily carried
• Attend PTA meetings and discuss any proposal by school administrators to remove lockers or to reduce time between classes making it difficult to store unneeded books and materials
Finally, there are a number of alternatives to traditional backpacks on the market. These include saddle bags, rollerbags, backpacks with inflatable lumbar support and straps, totally inflatable backpacks and molded backpacks.
Does your child have back pain? Is it from carrying too heavy of a back pack? It can be, especially if the pack is more than 10-20% of their weight. Studies show that carrying a heavy backpack can be a source of 'chronic, low-level trauma,'1 and can cause chronic shoulder, neck and back pain in your children.
If your child carries a pack heavier than 20% of their body weight, walks to school, and carries it on one shoulder, they may be hurting their back and the situation should be assessed.
Ask yourself these questions:
· Does your child complain of back pain?
· Does he walk bent over sideways to try to adjust for the heavy load of a backpack?
· Does he complain of numbness and tingling in his arms or hands?
· Does he carry more than 10-20% of her body weight in his backpack?
· Is your child's backpack too heavy?
If you answered yes to any or all of these questions, you should do the following to limit the chance of harming the joints, muscles, and ligaments of the spine:
• limiting the weight of the backpack to 10-20% of his/her body weight
• use a backpack with wide, padded shoulder straps and a waist belt
• avoid single strap bags for your child to carry his school books and supplies
• make sure your child wears his backpack over both shoulders
• consider using a backpack with wheels
• if possible and feasible, consider having a second set of text books available at home so that your child doesn't have to carry his books home regularly.
• getting your child evaluated by your Chiropractic physician. Although back pain is not uncommon in older adolescents, it is not as common in younger children and may be a sign of a more serious problem, such as spondylolysis, spondylolisthesis, disk herniation, diskitis, a sport's injury, or a tumor or infection. Don't assume that your child's back pain is caused by a heavy backpack, especially if the pain is very severe or persistent or if it lingers even after you lighten your child's backpack load.
References:
1 Leffert RD - Orthop Clin North Am - 01-Apr-2000; 31(2): 331-45
Heavy Backpacks Can Hurt Students' Backs. Lighten the Load to Avoid Pain, Say Experts
By Miranda Hitti
WebMD Medical News
Reviewed By Brunilda Nazario, MD
on Friday, August 13, 2004
Aug. 13, 2004 - With back-to-school season here, parents and students should make sure heavy backpacks aren't too much of a burden.
Shouldering a hefty load can cause back pain, according to a study by researchers at the University of California in Riverside. The study was led by David Siambanes, DO, of the Inland Empire Spine Center in Riverside, Calif. Participants were 3,500 students aged 11 to 15 at four middle schools in Riverside and San Bernardino counties.
Researchers weighed the children's backpacks and asked the kids how often they used their backpacks and how much pain, if any, they felt as a result. Most students said they hurt, at least a bit, from their backpacks; 64% reported having back pain at some time. Two of every five children said they felt pain while wearing their backpacks. In students reporting pain, about 12% said it was "not bad," while almost 90% said their back pain was "bad" or "very bad."
Of those reporting back pain, 21% said their pain lasted more than six months. About 16% said they had missed school, gym class, or after-school sports because of the pain, and almost 17% said they had seen a doctor for their back pain. Most students with back pain said the pain was recurrent.
Lighten the Load
"Students carrying heavier backpacks relative to their body weight were more likely to report back pain," write the researchers in the March/April 2004 issue of the Journal of Pediatric Orthopedics.
How much is too much? Pain was associated with wearing a backpack weighing more than 20% of the student's body weight, write the researchers. Girls were significantly more likely to report back pain than boys. And while few students carried their backpacks in their hands, those that did tended to have more severe pain requiring them to miss class.
This study did not track long-term back injuries resulting from backpacks. However, "research has shown that adults with severe back problems often had pain as kids," says Siambanes in a news release.
Here are some back-protecting tips for kids of all sizes:
• Use rolling backpacks.
• Choose backpacks ending above the waist, with padded shoulder straps and a belt.
• Wear backpacks on both shoulders.
• Pull the shoulder straps snug.
• Place heavier books closest to the back.
• Bend your knees when lifting the backpack.
• Get a second set of schoolbooks to keep at home.
• Carry only what's necessary each day.
Tips to prevent back pain from kids’ backpacks
Although there are very few studies and the medical literature does not agree on specific guidelines for backpack safety to avoid back pain, parents can use common sense to reduce the chance that their child or teen will suffer back pain due to carrying a backpack.
Look for backpack design features that help reduce the chance of back pain:
• Lightweight material (canvas as opposed to leather)
• Two padded, wide (2-inches), adjustable shoulder straps on the backpack
• Padded back
• Individualized compartments
• Hip strap, waist belt or frame to redistribute the weight of the backpack from the shoulders and back to the pelvis
• Wheels so that the backpack can be pulled rather than carried
Teach your child how to properly load and wear the backpack to avoid back pain:
• Always use both shoulder straps and wear the backpack on the back rather than over one shoulder
• Pack heaviest objects into the backpack first so they are carried lower and closest to the body
• Fill compartments so that the load is evenly distributed throughout the backpack and items do not shift during movement
• Pack sharp or bulky objects in the backpack so they do not contact the back
• Adjust the straps to fit the backpack snugly to the child’s body, holding the bottom of the backpack 2 inches above the waist and keeping the top just below the base of the skull; do not carry the backpack low near the buttocks
• Lift the backpack by using the leg muscles and keeping it close to the body, not by bending over with arms extended
• Do not lean forward when walking; if this is necessary, there is too much weight in the backpack
Maintain a mindset to watch the weight carried in the backpack to reduce back pain:
• If the child complains of discomfort, reduce the weight in the backpack immediately
• Consider applying a guideline backpack weight limit as a percent of the child’s body weight. The American Physical Therapy Association suggests 15-20%; the American Chiropractic Association advises 5-10%.
• Coach your child to carry only those books needed in the backpack, leaving unnecessary items at home and making frequent trips to his/her locker during the day
• Train your child to clean out the backpack at least once a week
Become a proactive parent on the issue of backpacks and back pain:
• Ask your child if they feel any backaches or pain
• Help your child choose the smallest backpack that will meet his/her needs
• Talk to teachers about how to minimize the need for children to transport heavy books back and forth daily in their backpacks; keep one set of books in the classroom for daily work while leaving heavy books at home; make photocopies of homework chapters and assignments that are easily carried
• Attend PTA meetings and discuss any proposal by school administrators to remove lockers or to reduce time between classes making it difficult to store unneeded books and materials
Finally, there are a number of alternatives to traditional backpacks on the market. These include saddle bags, rollerbags, backpacks with inflatable lumbar support and straps, totally inflatable backpacks and molded backpacks.