The Unseen Impact of Heavy Backpacks on Our Kids

Have you ever looked at your little one carrying their backpack to school and thought ‘wow, that looks heavy’? Did you ever wonder how that overloaded backpack might be affecting your child’s spine? As another academic year unfolds, it’s something to think about!

A heavy backpack can have a significant impact on a child's spine and overall musculoskeletal health including:

Postural Changes

Children’s spines are still in the developmental stage, making them more vulnerable to external pressures and stresses. Overburdened by heavy backpacks, there’s a pronounced risk of postural changes, which can lead to long-term spinal deformities. Carrying too much weight can cause kids to lean forward which can affect natural spinal curvature.

Muscle Strain

Overloading leads to muscles strain, especially around the neck and shoulder areas, is another common complaint, often causing discomfort and pain.

Reduced Mobility

Excess weight can hinder balance and movement, increasing the risk of injuries.

Developmental Concerns

Chronic heavy loads during growth periods can lead to lasting spinal and musculoskeletal issues. Hence, it’s essential to monitor and ensure that children’s backpacks remain within the recommended weight limits.

The best way to avoid any of these negative impacts on our children is to reduce the amount of weight they are carrying in their backpack.

You should aim for backpacks to be no more than 10-15% of a child’s body weight. Encourage children to pack only what they need for the day and to regularly clean out unnecessary items.

Choose a backpack that fits the child properly. It should rest evenly on both shoulders, with the bottom of the pack resting at the child’s waist. Use both shoulder straps to distribute the weight evenly.

It may also help to use waist straps if the backpack has them. This can help distribute the weight more evenly across the hips and reduce strain on the shoulders and back.

Remember to regularly adjust the straps too. Ensure that the shoulder straps are adjusted so that the backpack sits close to the child’s back. Loose straps can cause the backpack to sag, increasing the strain on the spine.

Regularly monitoring your child’s backpack weight and educating them about proper backpack use can help mitigate the potential impact of a heavy backpack on their spine and overall health. If a child experiences persistent pain or discomfort, speak to your GP or us here at Backstory for advice and guidance.