All those school supplies could create chronic pain for your child—here's what a spinal expert recommends to keep the load light.
As you check to make sure your child has everything they need for school each day, it’s important to remember that with each notebook and pencil case comes more weight to carry around. While some items may be non-negotiable, lessening the load in your child’s backpack could save them from serious spinal problems down the line. In fact, one expert says there’s a specific maximum weight that your child’s backpack should never surpass.
Gbolahan Okubadejo, MD, FAAOS, a board-certified spine and orthopedic surgeon working in New York and New Jersey, says that the heavy loads in some children’s backpacks could cause lasting harm to their developing spines.
“Children should not carry more than 10 to 15 percent of their body weight in a backpack. Anything heavier can cause muscle strain, changes in posture, and long-term issues with the spine,” he says. “We are seeing children as young as middle school developing chronic back pain because of something as simple as carrying their backpack the wrong way.”
According to a study published in the International Journal of Environmental Research and Public Health, backpack loads typically range from 10% to 25% of a student’s body weight. The study further adds that heavy backpacks can cause “biomechanical and physiological adaptations that could increase musculoskeletal injury risk, fatigue, redness, swelling and discomfort.”
The Cleveland Clinic says that you can assess the safety of your child’s backpack in three simple steps using a scale at home:
- First, weigh your child.
- Multiply your child’s weight by .10. Most experts agree the ideal weight for a backpack is no more than 10% of a student’s body weight. Multiplying your child’s weight by .10 is an easy way to figure out how much their backpack should ideally weigh.
- Weigh the backpack. Weigh the backpack alone on the scale to see how much it weighs. If it’s currently more than the 10% number, try to offload certain items.
Dr. Okubadejo also offers the following tips for parents looking to prevent strain or injury:
- Choose a backpack with two wide, padded straps and a padded back.
- Encourage children to wear both straps, not just one, to evenly distribute weight.
- Place heavier books closest to the spine and lighter items in front pockets.
- Regularly clean out backpacks to avoid unnecessary extra weight.
- Consider a rolling backpack if allowed by the school.
Dr. Okubadejo offers a final caution to parents: “Back pain in children should never be dismissed as growing pains,” he says. “If a child complains of discomfort, it’s important to take it seriously and adjust their load before permanent damage occurs.”
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