Back to school? Watch out for back pain from backpacks, physiotherapist warns parents

As back to school draws near, kids might be excited to pick out new school supplies.

But when it comes to a new backpack, parents should make sure they choose wisely.

Moncton physiotherapist Julie McGiverysaid she commonly sees children come into her office with back pain caused byheavy backpacks.

And it's kids of all ages, too,McGivery said in an interview with CBCRadio's Shift, adding that she also sees children come in with neck and shoulder pain or issues with poor posture.

"The younger the child, probably the worse it is," McGivery said, adding that the weight of the backpack compared with the weight of the child is a surprisingly low ratio.

She said backpacks shouldn't exceedabout 15 per cent of a child's body weight.

"So if that's a 50-pound child, say in kindergarten, that's 7pounds that theyshould be carrying on their back," she said.

Most kids are smart enough to complain to parents if they're in pain, she said.

"But making some adjustments and having the right size pack can help to evade this problem from even happening."

Carryingtoo much weight for a child's developing skeleton and muscles can puttoo much strain on joints and cause bad posture.

"If you see a kid hunching forward to sustain the weight of their backpack, it's because they can't carry it with an upright posture," McGivery said.

Children who walk longer distances to school carrying heavier backpacks may be at risk of developing skeletal problems, which could lead to things like scoliosisor chronic headaches, she said.

Choosing a better backpack

McGivery said parents can help choose a better backpack for their child by looking for ones with a lighter fabric and thicker shoulder straps for better weight distribution.

Making sure a child uses the chest strap on days with a heavier load can also help.

Parents should also have the child try on the backpack and adjust the straps properly so it's sitting about five centimetresabove the waistline. Learning how to pack the bags properly also helps distribute weight more easily.

"Use all those little pockets that are all over the backpack to distribute the weight. Put the heavier things in first."

But most importantly, kids should wear it properly, she said.

"Put it on two shoulders. The more they hear that repetition, probably the more likely they're going to develop good habits as they get older."