First, the clothes for Physical Education. Add a pencil case, calculator, water bottle and MP3 player. Stuff in a couple textbooks. Don’t forget one or two 5-subject notebooks. Top it off with some keys or hand sanitizer. And voila’! You have a student’s school backpack. If your student’s backpack is like most these days, it may weigh 20 to 25 pounds, about 20%+ of your student’s total body weight. Today’s school bags are twice as heavy as ten years ago. One study found that more than 5 out of 10 of U.S. school students carry a backpack that’s too heavy for them.

“Carrying this weight daily – often using a single shoulder strap – can lead to lifelong shoulder and back problems or contribute to the need for hip or knee joint replacements later in life,” says McLeod Pediatric Orthopedic Surgeon Dr. Al Gilpin. “A child’s skeleton is still growing and can be harmed for life.”

Some experts are recommending a school backpack no heavier than 10% of a student’s body weight. Here are signs of trouble and tips to help you.

WATCH OUT FOR THESE SIGNS OF TROUBLE

Keep an eye on your child. Are they working too hard to put the backpack on or take it off? Are they using only one strap and leaning to one side? Are there other changes in posture, such as leaning too far forward or slouching? Can you see red marks on their shoulders after they take the backpack off?

PURCHASING TIPS

When you’re shopping for a new student backpack, keep these guidelines in mind:

• Size matters. The backpack’s top should sit about 2 inches below the shoulder blades. The bottom of the backpack should sit in the curve of the lower back and extend no more than 4 inches below the waistline.
• Look for a padded back and wide padded shoulder straps to increases comfort.
• Shoulder straps should be adjustable.
• Side straps can be tightened to make the content more compact and bring it closer to the back.
• Extra belts for the hip and/or chest help remove strain from the back and shoulders.
• Numerous, different-size compartments have 2 benefits. First, they help distribute the weight. Second, it makes items easier to find.

DAILY TIPS

Lighten the load for your students with these suggestions:

• Pack only what they need for that day. (It may be difficult to have your child plan for each day, but it’s the easiest way to cut the weight.)
• Heavier items should go on the bottom and toward the center.
• Arrange materials so that they don’t slide around.
• If the backpack is too heavy, ask your student to carry one book in their hands.
• If the school allows it, let them use a roller backpack. (Some schools do not permit units with wheels due to hallway clutter or the wheeled units will not fit in school lockers.)

FINAL THOUGHT

Keep an eye on your student’s backpack and posture. If they are wincing or if pain persists when they are not wearing the backpack, see an Orthopedic Specialist.

Find an Orthopedic Specialist near you.

Sources include: McLeod Health, American Academy of Orthopaedic Surgeons, American Academy of Pediatrics, National Safety Council, American Occupational Therapy Association