Can Going Back To School Cause Back Pain?

Students will always have things to carry back and forth between home and school. A back pack is a great way to do that, but if they're too heavy, backpacks can lead to back pain and postural changes. Carrying heavy backpacks change children's posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen, setting students up for neck pain, back pain, or other musculoskeletal issues.

These changes start to occur when the backpack weighs around 10% of the student's body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.  Yet, carrying heavy loads appears common. Most surveys and research show that more than half of students exceed the 15% recommendation. Parents can't control what their student needs for school, but there are a few ways to help reduce the load and make sure carrying it is as easy as possible:

1. Plan ahead - Each night, go through the backpack's contents and remove unnecessary items the next day. Likewise, ensure your student doesn’t bring things home they won't need that night.
2. Use your locker - Planning ahead can help remove extra weight between home and school. Using the locker can lighten the load during the school day. Students can avoid carrying extra loads around during the school day by making a few stops at their lockers.
3. Pack right - Heavier items should be placed close to the student's back and lighter items further away. This gives students a mechanical advantage when carrying loads.
4. Wear it right - Using both shoulder straps, and front or hip straps if you have them helps distribute the load evenly. Backpacks should also be worn so the bottom of the pack is even with the bottom of the low back. Packs worn too high or low exaggerate postural
changes and can restrict movement.
5. Pick your pack - If you're shopping for a new backpack, look for one with two straps rather than a single strap. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.

If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!