How the ‘Right’ Backpack can be a Back-to-School Game Changer
When it comes to back-to-school shopping, the backpack is more than a fashion statement for students — it’s a crucial item that can affect their well-being as they transport textbooks, binders, lunch bags, and other items for the entire school year.
Finding the “right” backpack for your child will support proper spinal health because carrying a heavy load, especially while using a poorly designed bag, can lead to poor posture. Over time, this can lead to muscle strain, headaches, as well as back, neck, and arm pain.
🎧LISTEN: Dr. Catherine Bezeau spoke with Radio-Canada about how to choose the right backpack for your child to support good posture and avoid back pain (audio only available in French).
Before purchasing this all-important back-to-school item, check out our guide on what to what to look for in a backpack and other tips to consider:
What to look for:
Wide, padded shoulders: Too much weight on the shoulders and neck can impair circulation.
A padded back: Provides extra comfort and protects oddly shaped objects in the bag.
Compartments: Multiple compartments help distribute the load evenly and keep items organized.
Try it on: Whenever possible, try the backpack on and assess how it feels when fully loaded. Adjust the straps to ensure a comfortable fit and walk around to get a sense of how it distributes weight.
Pack it Light! Wear it Right!
- Is the backpack reasonably proportional to the size of the person? The bottom of the bag should sit at waist level.
- How much does the bag weigh when it’s full? Some research suggests that backpacks should be no more than 10% of the wearer’s body1. That means if a student weighs 130 pounds, their backpack should only weigh 13 pounds.
- Pack the heaviest items closest to the back and in the middle of the backpack.
By purchasing the right backpack and wearing it correctly, you can minimize discomfort and poor posture habits.
For more tips, check out our Healthy Back-to-School Backpack Habits flyer or Find a Chiropractor near you to discuss your child’s specific needs.
References:
1. Perrone, Michelle et al. “The Impact of Backpack Loads on School Children: A Critical Narrative Review.” International journal of environmental research and public health vol. 15,11 2529. 12 Nov. 2018, doi:10.3390/ijerph15112529
DISCLAIMER: No information from this document is intended as a substitute for professional medical advice, diagnosis, or treatment. Consultation with a chiropractor or other primary care provider is recommended for anyone suffering from a health problem. The CCA recognizes that research and data is constantly evolving. Please use this information in conjunction with the best available evidence.