An increase in bright yellow busses rolling up and down Apex streets means one thing: school is back in session!
It also means most children are carrying backpacks, sometimes VERY HEAVY backpacks, which can cause more damage than you might imagine.
Here are a few tips to help you this school year and beyond.
Carry no more than 15% of your body weight!
If you weigh 150 pounds…that means the recommended limit is 15 pounds, but you should definitely never carry more than 22.5 pounds. If your backpack is heavier than that, your posture can be altered.
Put heavier items at the bottom of your backpack.
Studies show that if your heavier items are on the bottom of your backpack, it has a lesser effect on your spinal curvature.
Even things out!
When you’re filling your backpack, place an even amount of weight on both the right and left sides. Studies show that this will reduce lateral spinal motion and ultimately be better for the wellbeing of your back.
Always wear both straps.
The neck is a major weak point in the spinal column.
To take pressure off the neck area always place both straps of a backpack over your shoulder. It allows you to place the load evenly across both upper trap muscles.
Make sure your backpack fits properly!
The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
As always, the American Chiropractic Association is an excellent resource if you’re looking for more information.