Useful tips for future and current students

Here comes September 15th again. Soon the backpacks will be filled with heavy books... We at Okto can give you some tips on how to protect your child's growing body from the negative effects of heavy backpacks.

The problems a heavy backpack can cause

Many things can lead to back pain. For example: improper technique in certain sports, incorrect posture while sitting for hours at the computer or desk, prolonged periods of physical inactivity and of course carrying books weighing heavy...

Doctors and physical therapists recommend that children carry no more than 10-15% of their own weight in their backpacks. However, as we know, a school backpack weighs more than that. Placed wrongly on the shoulders, the backpack pulls the child back. To compensate it bends forward as the movement comes from the hip joints and the back arches. This creates an unnatural compression on the spine and often leads to shoulder, neck and back pain.

Children carrying their backpacks on only one shoulder compensate by leaning to the other side, which is a prerequisite for serious complaints and spinal curvatures. Backpacks with narrow straps that dig into children's shoulders can create compression on vessels and nerves and disrupt blood circulation. This can be accompanied by numbness, tingling and weakness in the upper limbs.

How to find the right backpack?

It is a good idea to take into account the following recommendations:

• Look for the lightest backpack possible. Get that backpack that doesn't add extra weight.
• It is better to make the shoulder straps wider and padded (soft). As already mentioned, narrow straps can dig into the child's shoulders and cause serious problems.
• Choose a backpack with a padded back providing more protection for your child's back
• Backpacks with a belt that goes across the waist help distribute weight more evenly.
• A multi-compartment backpack also makes it possible to distribute the contents of the backpack so that the weight is even.

Although backpacks on wheels (which look like small briefcases) can be a good option for students who have to carry heavy books, they are also not very convenient when climbing stairs and on days when there is accumulated snow.

How to use backpacks wisely

• Reduce the weight as much as possible. No matter how good the design of the backpack is, less weight is always preferable.
• Proper carrying and lifting of the backpack. Make sure your children carry their backpacks on both shoulders. Tighten the straps enough so that the backpack fits close to the body.

The rucksack should fit well on the back (top-bottom middle of the back) and not slump towards the butt.

If your child complains of tingling, tingling or any pain in the arms and back it is a good idea to see a doctor or physiotherapist.

Sources:

• Steven Dowshen, MD/ Backpack safety (2016)