Although schools have just broken up for the long summer holidays, the shops are already full of “Back to School” products – lunch boxes, water bottles, exercise books, pens and pencils, to weigh down school bag and that’s before you put in the school books and homework materials!

Dr Charles Jones of the California Chiropractic & Sports Medicine Canter says that children are at risk of permanent spinal damage because of incorrectly packed and fitted school backpacks. Adult back pain and spinal problems may often stem from childhood activities including carrying a heavily loaded backpack for twelve years or more of schooling. Many of the current bags children use may be fashionable, but unless they allow for even distribution across the back, they can cause pain.

Increasingly children and students are suffering from back pain, neck pain and headaches that just won’t go away.  A few adjustments to their school bag can prevent this.

In order to reduce the risk, Dr Jones recommends that children limit the weight they carry in a backpack to no more than 10% of body weight. That means around 4-5 kilos for a student weighing 40-50 kilos.
Dr Jones explains that lifting a heavy bag causes immediate strain on the spine and the longer the child carries it, the greater the harm. Trolley bags don’t necessarily help either as this can cause spinal rotation which will put stress on growing children.

In order to carry school work and essentials safely, Dr Jones recommends the following:

• Put comfort and fit at the top of the list, rather than good looks
• Forget the fashion factor and the trendy way of carrying your backpack low on your back.  Fashion is a season – your back is for life
• Make sure the backpack is sturdy and of appropriate size – no wider than the child’s chest
• Choose a backpack that has broad, padded shoulder straps
• Use a fitted backpack, worn properly over both shoulders with the waist band done up – the waist straps are there for good reason
• Don’t wear the backpack any lower than the hollow of the lower back
• Use both shoulder straps – never sling the pack over one shoulder
• Learn how to pack your back properly – place all heavy items at the base of the pack, close to the spine for better weight distribution.
• Don’t overload the pack – use school lockers and plan homework in advance