The Basics of Backpack Safety

Tips to lighten the load

FRIDAY, Aug. 26, 2005 (HealthDay News) -- School kids need to lighten up -- at least when it comes to their backpacks, says the Canadian Physiotherapy Association (CPA).

Children risk suffering health problems and injuries to their spines and arms by carrying overweight backpacks to school, experts point out.

The CPA offers the following advice:

  • The backpack should be the right size for the child using it. The shoulder straps should sit comfortably and not dig into the shoulders, allowing free arm movement. The bottom of the pack should rest in the contour of the lower back. The pack should sit evenly in the middle of the back, not sag down toward the buttocks.
  • Choose a backpack made of lightweight materials with lots of storage compartments that will provide better storage and the ability to balance the weight and contents of the pack. When loading a pack, place larger, flat items closest to the wearer's back.
  • Packs should have padded, contoured shoulder and chest straps and a hip belt to distribute some of the load to the pelvis. Compression straps on the sides or bottom of the pack help compress and stabilize the load. Reflective material on the pack makes the wearer more visible at night.
  • A full backpack should never weigh more than 15 percent of the carrier's body weight. For example, a child weighing 115 pounds should not carry more than 17 pounds in a pack.
  • Good posture is important. A pack wearer should stand tall with the head and neck aligned with the shoulders.

More information

The Nemours Foundation has more about backpack safety.

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