Aug 25, 2023
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Wellness
Lighten the load this school year with backpack safety
Of all the supplies you’ll purchase for your child this school year, their backpack will work the hardest and endure the most wear and tear so it’s important to choose the right backpack for your child’s needs and make sure they know how to use it properly.
“While it may not seem like one of the most important parts of their school day, children and teenagers should be encouraged to wear their backpacks properly,” said Sarah Arnett, DNP, MS, RN, NEA-BC, President of Your Doc’s In. “This includes the amount of weight that they are carrying. Improperly worn and overstuffed backpacks can result in neck and back pain, poor posture and, in severe instances, the development of spinal issues. The resulting pain and discomfort may interrupt other activities such as sports and getting a restful night’s sleep.”
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Choosing the right backpack
During the back-to-school shopping season, there are several sizes and styles of backpacks to choose from. While inexpensive or trendy backpacks may seem appealing, it’s important to choose a backpack that is safe, comfortable and durable enough to last the entire school year.
Use the following tips to choose the best backpack for your child:
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Size: Make sure the backpack is the proper size for your child — it should not be wider than your child’s body and should not hang more than four inches below their waist.
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Padding: Buy a backpack with two wide, padded shoulder straps with sufficient padding in the back of the bag to protect the spine from discomfort or injury.
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Materials: Choose a backpack made of lightweight and durable materials. Avoid loose or uneven stitching and exposed or frayed fabric edges. Reflective materials are encouraged for children who walk or ride their bikes to and from school.
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Weight distribution: The National Safety Council recommends buying a backpack with chest and waist belts to support the load and reduce strain on your child’s back and shoulders. Utilizing multiple compartments can help distribute the load more evenly.
Using the backpack properly
From 2019 to 2021, the Consumer Product Safety Commission (CPSC) reported an estimated annual average of 1,200 backpack-related injuries to children under 19 years old treated in emergency rooms.
Use the following tips to ensure your child uses their backpack properly to prevent injuries and long-term issues:
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Weight: The American Chiropractic Association (ACA) recommends that a backpack weigh no more than 10 percent of your child’s weight when fully loaded. Use a scale to weigh the loaded backpack and have your child put it on so they know what it should feel like. Help your child determine what items are necessary to carry and what can be left at home and at school and encourage them to clean out their backpack regularly.
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Proper packing: Load the backpack with heavy items first toward the center of the backpack and pack lighter and smaller items in outer compartments to avoid an uneven load.
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Safe handling: Teach your child to grab their backpack with both hands, lift it by bending their knees and using their leg muscles, and apply one shoulder strap at a time. Make sure your child uses both shoulder straps and double-check that they are not too tight or loose.
Other ways to prepare for school
Schedule health checks and immunizations
While you’re working on your back-to-school checklist, make sure your child is ready for school by scheduling their annual physical and making sure they’re up to date on their immunizations.
If your child needs a sports physical, TidalHealth Immediate Care and Your Doc’s In have several locations throughout Delmarva and are ready to help you with your sports physicals or urgent care needs this school year.
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