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By Nancy Reid, HealthAtoZ writer
It's a common sight...children filing into school with their backpacks full. You may worry about their heavy academic loads, yet ignore the harmful weight put on their young frames. Heavy backpacks strain the neck, shoulders and back and lead to back injuries. When used correctly, though, backpacks are a great way to carry textbooks. Taking a few precautions will keep your child's back strong and healthy.
Weight limitations
The American Academy of Orthopedic Surgeons (AAOS) recommends the following limits based on your child's weight.
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| Child's weight (pounds) |
Maximum backpack weight (pounds) |
| 60 |
5 |
| 75 |
10 |
| 100 |
15 |
| 125 |
18 |
| 150 |
20 |
Tips for kids
The AAOS recommends passing these tips on to your children:
- Choose a backpack with wide, padded shoulder straps, and wear them on both shoulders. Slinging a backpack over one shoulder can strain your muscles.
- Tighten the straps so that the pack is close to your body. The straps should hold the pack two inches above your waist.
- Use a padded hip belt when carrying the pack long distances, like when you're walking to and from school. This helps distribute the load.
- Carry only the things that you'll need that day in your pack.
- Evenly distribute the weight in your pack. Avoid using a pack that is too large, since this allows the load to shift inside the pack.
- Consider using a rolling backpack. This type of backpack may be a good choice if you must carry heavy loads. Keep in mind, though, that you'll have to carry the backpack up stairs.
- When bending down, always use both knees. Do not bend at the waist when wearing or lifting a heavy backpack.
Tips for parents
- Regularly check the contents of your child's backpack. Make sure the weight is evenly distributed. Also remove unnecessary items that could overly burden your child.
- Encourage children to carry only what they need.
- Have children stop by their lockers often to pick up what they need for one or two classes, if possible.
- Talk to school officials about getting a second set of textbooks for students to keep at home.
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External Source
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American Academy of Orthopedic Surgeons
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This article was reviewed and updated June 2007.
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