OT Can Help Promote Postural Health for the Long-Term
As students head back to school, many of them will be carrying backpacks filled with textbooks, notebooks, supplies, and personal items. While backpacks are convenient, carrying too much weight or wearing them improperly can lead to back pain, postural imbalances, and long-term musculoskeletal issues, especially during the critical growth years.
I carried backpack filled with heavy textbooks for years, starting in junior high, then high school, college and even into my late 20’s commuting to work. I’m pretty certain that my backpack, loosely slung over one shoulder, was the source of my upper back pain and tendency for round-shoulders posture. These issues I work to correct even today.
As an occupational therapist, I also work to educate students and families about backpack safety and promoting lifelong healthy habits. Here’s how you can ensure your child’s backpack is safe, and how occupational therapy can support them in developing strong, pain-free postures.
Why Backpack Safety Matters
Children and adolescents are in a stage of rapid growth and development. The spine, muscles, and joints are particularly susceptible to stress and strain. Carrying a backpack that’s too heavy or ill-fitted can contribute to:
- Back, neck, and shoulder pain
- Poor posture (such as rounded shoulders or forward head)
- Muscle fatigue
- Long-term spinal changes if habits aren’t corrected
Backpack Weight Guidelines
A simple rule of thumb is to keep the backpack load at no more than 15% of the student’s body weight. For example:
- A child weighing 80 lbs should carry no more than 12 lbs.
- A teenager weighing 120 lbs should carry no more than 18 lbs.
Weigh the backpack periodically to make sure it stays within this safe limit.
How to Choose the Right Backpack
Size: The backpack should be proportionate to the student’s body size. It should not hang more than 4 inches below the waist.
Straps: Look for wide, padded shoulder straps to distribute pressure evenly. S-shaped straps provide comfort and proper fit at the shoulders and chest.
Padding: Choose a backpack with a padded back panel for comfort.
Compartments: Multiple compartments help distribute weight evenly.
Rolling backpacks: Use caution when considering these, as they are difficult to manage in a school with stairs, when travelling on uneven pavement or in over turf/leaf piles/snow.
Waist and Chest Straps: These help transfer weight from the shoulders to the hips and torso for better balance.
The Fit Check
Before your student heads out the door, do a fit check:
- Both shoulder straps should be used, adjusted snugly but comfortably. For young children, teach them how to adjust the straps for good fit as outerwear needs change.
- The backpack should sit evenly in the middle of the back, not sagging low.
- The bottom of the backpack should rest at or slightly above the hip bones.
- Waist and chest straps should be fastened if available, especially for heavier loads.
Smart Packing and Lifting
Teach your child to pack smart:
- Heaviest items should be packed closest to the back.
- Use all compartments to distribute weight evenly.
- Only pack what’s necessary for the day.
Lift Smart:
- Bend at the knees, not at the waist, when lifting the backpack.
- Hold the pack close to the body.
- Avoid twisting while lifting or putting on the backpack.
How Occupational Therapy Can Help
Occupational therapists are experts in body mechanics, postural training, and ergonomics. Here’s how OT can support students:
Postural Assessment: Evaluating your child’s posture and backpack fit to identify risks.
Education: Teaching proper backpack use, packing strategies, and safe lifting techniques.
Strength and Flexibility Programs: Helping students build core and upper body strength for better posture.
Custom Solutions: For students with special needs or pre-existing conditions, OTs can recommend adaptive backpacks or alternative carrying systems.
By adopting these backpack safety strategies early, students can avoid unnecessary pain and set the stage for a lifetime of healthy posture. If you have concerns about your child’s backpack habits or posture, consider consulting an occupational therapist for a personalized assessment and recommendations.
Your child’s spine will thank you!
Flourish Recovery & Wellness 