Written by: Dr. Kristy Bautista, Lead Occupational Therapist
School’s back in session, meaning it’s time to stock up on supplies, pack lunches, and get ready to learn. But with all this preparation something often gets overlooked: how much is that backpack weighing your kid down? National Backpack Awareness Day, coming up this September, is about ensuring our kids stay safe and comfy while lugging their books and gear around.
Why Heavy Backpacks Are a Big Deal
Research has shown that children who carry overloaded and improperly worn backpacks are at risk for a range of health issues. The strain of heavy bags can lead to back, neck, and shoulder pain, which may seem like minor complaints at first but can have lasting effects. Over time, these issues can contribute to poor posture, spinal misalignment, and even compromised breathing, leading to fatigue and discomfort that can affect a child's ability to focus and learn.
How Occupational Therapists Can Help
Occupational therapists (OTs) play a vital role in ensuring students carry their backpacks safely. They are pros at helping kids choose the right backpack, pack it the smart way, and wear it so they stay safe and pain-free. They can give you and your child personalized tips on adjusting the straps and making sure the backpack sits just right.
Simple Tips to Lighten the Load
To help your child avoid the pitfalls of a too-heavy backpack, keep these tips in mind:
Pick the Right Backpack: Look for one with padded straps and a comfy back. Multiple compartments are a bonus—they help spread the weight around.
Pack Light: Only pack what’s needed for the day. A good rule of thumb is that the backpack shouldn’t weigh more than 10-15% of your child’s body weight.
Wear It Right: Make sure your child wears both straps over their shoulders. The backpack should sit in the middle of their back, not hanging too low.
Clean Out Weekly: Help your child go through their backpack once a week to ditch any unneeded items.
National Backpack Awareness Day is an opportunity for schools, parents, and communities to come together and promote healthy backpack habits. By raising awareness and taking proactive steps, we can help prevent the development of chronic pain and other health issues in our children, setting them up for a healthier, more comfortable future.
Check out THIS VIDEO by the American Occupational Therapist Association (AOTA) on some backpack tips.
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