Arvada Physical Therapy for Iliotibial - IT Band - pain

It's that time of year again. Summer vacation is over and the kids are going back to school. Every child, from your petite kindergartener to your senior high school football player, is going to be headed up the front steps of their school with one thing in common: They'll be wearing a backpack. Now of course the contents of these backpacks will vary greatly between children of different ages and grades. Some will have more crayons and snacks while others will be carrying heavy geometry and history books. However, the important thing that remains constant is making sure that your child's backpack is fitted correctly and the weight is proportioned to the size of the person wearing it. A backpack that is fitted incorrectly or simply just too heavy can have many negative effects on a child such as shoulder pain, neck pain, and back pain.

Here are some backpack basics to follow:

Size:
It is important that the size of the backpack is proportioned to the size of the child. The American Academy of Orthopaedic Surgeons (AAOS) recommends that a child shouldn't carry a backpack that exceeds 10%-20% of their body weight. It's always a safer bet to aim conservatively at 10%.

Fit:
The top of the backpack should be at about shoulder height and the bottom should not dip below the waist. The backpack should fit snug to the child's back but not so tight that arm straps dig into the shoulders. A loose bag will dip below the waist and weigh the child down backward.

Shoulder Straps:
While your child might beg for this because it's what all the "cool kids" are carrying, avoid the sling-style backpack, which has one strap that crosses the chest. Using a backpack with one strap puts all the pressure on one shoulder. It pulls the shoulder down and can cause back, neck, and shoulder pain. Look for a backpack with two straps instead, which splits the weight of the backpack evenly across both shoulders. Also, the thicker the shoulder pads, the better. Padded shoulder straps help prevent the straps from digging into your child's shoulders, back, and neck.

Wheels Optional:
Backpacks with wheels definitely ease the burden of your child having to carry a lot of weight around all day, but many schools have stairs, which can be difficult for wheeled bags, and they might not fit in a locker. Also, come Winter, they're pretty tough to roll in the snow. Weather permitting, check with your child's school before you buy a backpack with wheels.

Here are some additional helpful tips:

Backpacks are full of pockets, so use them. Distribute the load throughout all the different compartments to even out the weight, and avoid putting all of your child's books in one area so that the backpack becomes top or bottom heavy.

If your child has a locker, encourage him or her to drop items off for the day so they aren't forced to carry around extra weight.

Just because you have a backpack doesn't mean everything has to go in it. Take one or two books out and carry them in your arms.