Remember Your Back With Back-To-School

School is right around the corner, and with that, we want to make sure you or your students are set up for success physically with the proper backpack fit. As children age, the amount they carry in their backpacks likely grows in size and in weight. As adults, we're notorious for carrying around too much! It’s important to help children, and even ourselves, understand how to best use a backpack, as to not cause injury. Here are a few important tips on how to best use a backpack:

• Always use both shoulder straps when carrying the backpack. This will help distribute the weight of the backpack across the back.
• Tighten the straps to keep the load closer to the back.
• Organize the items inside so that heavier items are low and toward the center of the backpack.
• Pack light, removing items if the backpack is too heavy. Carry only those items that are required for the day:
  • If possible, leave unnecessary books at home or in a locker at school.
  • If carrying a water bottle, choose a smaller bottle that will not be as heavy when it is full.
  • If bringing sports gear to school, pack it in a separate bag that can be stored in a locker during the school day.

If you're a parent or guardian of a young child, it’s important to ensure the child can correctly use his or her backpack. Before school starts, have them practice taking it on and off, loading items appropriately, and making sure they can adjust the straps so it is positioned correctly. The backpack should never hang past their waist. If your child complains of back, neck, or shoulder pain, this may indicate a poor fit, or too much weight being carried. 

Do not ignore any complaints of pain from your child, or any pain you may be feeling yourself. If you need help, reach out! We would be happy to ensure an appropriate fit. No matter your age, we want to be sure your body is working correctly to withstand everything this school year might bring!

Dr. Kristin Henry earned her Doctor of Physical Therapy degree from Des Moines University in 2015. She has advanced training in manual therapy and pelvic rehabilitation. She also has experience with patients ranging from pediatrics to geriatrics.