School is back in session, and kids across the state are headed back to the classroom with backpacks in tow. However, with back pain becoming much more common among young children, experts are warning parents to take a closer look at the loads children are carrying on their backs. The U.S. Consumer Product Safety Commission reports that backpack-related injuries among school-aged children have increased 300 percent over the last 10 years.

Improper backpack use causes excess stress on the middle back, ribs and low back, as well as strain on the muscles of the neck and shoulders. This stress can lead to postural changes of the spine, which can cause problems later in life including headaches, osteoarthritis, scoliosis and degenerative disc disease.

The majority of problems are caused by too much weight and poor positioning of the backpack. Here are some simple tips for keeping your child pain and injury free as the new school year gets underway:

• Determine the right weight. A backpack should weigh about 10 percent of a child’s body weight and never exceed 15 percent of the child’s total body weight. For example, a 50-pound child’s bag should weigh about 5 pounds.
• Don’t select a pack that is too big. A big pack is an invitation to pack more, which then adds more weight. Backpacks should never be wider or longer than the torso.
• Wear the backpack as intended. Never sling the backpack over one shoulder or carry “sling-style” backpacks. Look for wide, padded shoulder straps. Backpacks that offer an additional horizontal strap across the chest can be helpful in distributing the weight more evenly.
• Adjust properly. Tighten the straps so the backpack fits snugly to the child’s back. A pack that hangs loosely from the back can pull the child backward and strain muscles.
• Wear backpacks “high on the hip.” The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.
• Pack wisely. Pack the heaviest books and items closest to the child’s back. Utilize all compartments and pockets in order to distribute weight evenly.
• Carry the backpack only when necessary. Encourage students to visit their lockers or desks frequently during the day, instead of carrying the entire day’s worth of books around in a backpack.
• Lighten the load. Make sure students don’t tote unnecessary items — laptops, tablets and other reading material – which can add extra pounds to the pack.
• Use the arms. On days when extra items are necessary, load the backpack as instructed and have your child hand carry any additional items.

Dr. Brack Burris is hosting a short, complimentary Backpack Safety Workshop for adults, parents and caregivers on Tuesday, Aug. 19 at 1:30 p.m. at the Pathways to Healing office. Dr. Brack will be sharing additional backpack safety tips to help keep your student pain and injury free. Call the Pathways office at 706-454-2040 to reserve your space. The office is located at 1022 Founders Row, behind Publix in Lake Oconee Village.