Backpack safety for kids and teens: Protecting growing spines

Every school day, millions of children carry backpacks filled with books, laptops, and school supplies. While backpacks make it easier to carry these items, a heavy or poorly fitted backpack can place extra stress on a child's neck, shoulders, and back.As children grow, it's important to help them develop healthy habits that protect their spines.

How Heavy Is Too Heavy?
A backpack should generally weigh no more than 10% to 15% of a child's body weight.For example, a child who weighs 80 pounds should carry no more than 8 to 12 pounds.Many students carry much more than that. Heavy backpacks can cause children to lean forward or change how they walk to balance the extra weight.Over time, this may lead to muscle strain, soreness, and poor posture

Choosing the Right Backpac
A properly fitted backpack can make a big difference.Look for these features: Two wide, padded shoulder straps: These help spread the weight across both shoulders. A padded back: This adds comfort and protects against sharp objects inside the bag.Multiple compartments: These help keep supplies organized and distribute weight. Adjustable straps: These allow the backpack to fit close to the body.Packing a Backpack the Right WayHow a backpack is packed matters just as much as how much it weighs. Place heavier items closest to the back. Keep lighter supplies in the outside compartments.Encourage children to clean out their backpacks regularly. Old papers, extra books, and unused supplies can add unnecessary weight. If a school offers lockers, students should use them rather than carry everything throughout the day. Wear Both Shoulder StrapsMany students carry their backpacks over one shoulder because they think it's easier or looks cooler. However, this places more weight on one side of the body. Using both shoulder straps helps distribute the load more evenly. Adjust the straps so the backpack fits snugly without pulling the shoulders backward.

Warning Signs Parents Should Watch For
Pay attention if your child: Complains of neck, shoulder, or back painLeans forward while wearing a backpack. Struggles to put on or remove the bag. Develops red marks from shoulder straps. Experiences tingling or numbness in the arms. These symptoms may indicate that the backpack is too heavy or does not fit properly. Persistent pain or numbness should be evaluated by a healthcare professional.

Dr. Acanfora's Takeaway
-** A backpack is part of everyday school life, but carrying one shouldn't hurt.

• **Parents can help by checking backpack weight, adjusting shoulder straps, and teaching children how to pack properly.

• A few simple changes today can help children stay comfortable and develop better habits as they grow.
  **Remember: A growing spine deserves a lighter load.