How to keep your child's spine healthy? - Check how much their school backpack weighs!

Unfortunately, everything points to the fact that many back problems begin during school age. Insufficient physical education classes, long hours spent at school, then at a desk or in front of a computer screen, and the ubiquitous presence of heavy backpacks. This is the reality for many students. Long-term back strain is a common problem. What can you do as a parent to ensure your child's spine is healthy? What should you pay particular attention to?

How much should a school backpack weigh?

More and more schools are providing lockers that can store most books and notebooks, but the vast majority of students are still forced to carry overloaded backpacks. Meanwhile, according to the Chief Sanitary Inspector's guidelines, a school bag should not exceed 10-15% of the student's body weight. Unfortunately, according to GIS research, as many as 58% of students in grades 1-3 carry a backpack that exceeds 10% of the child's body weight, while 17% of students carry a backpack that exceeds 15% of their body weight. Overly heavy backpacks, in turn, lead to hip and knee pain, painful muscle and joint tension, and adversely affect the shoulders and overall posture.

A healthy spine for your child – make sure you choose the right backpack for school

Considering that our child will be carrying several kilograms on their back every day for several months of the year, choosing the right backpack should be a priority. So what should you consider when choosing a backpack? Below are the most important tips.

School backpack – what should you consider?

• First and foremost, the backpack should be as light as possible. Ideally, the empty weight should not exceed 1 kilogram.
• The backpack should have a stiffened back and it is important that it fits snugly against the child's back.
• The backpack shouldn't be too large; it should be adjusted to the student's height. The width of the backpack shouldn't exceed the child's shoulder width, and the lower part shouldn't extend below the lumbar region of the back.
• Backpack straps should be wide, padded, and adjustable. The strap length should be adjusted to allow for easy putting on and taking off, while also ensuring a snug fit.
• An additional fastener in the chest section will also work well, as it will prevent the backpack from slipping.

Classic solutions and a backpack on wheels

Just a few years ago, wheeled backpacks were also very popular. However, pediatricians and teachers themselves warn against this solution, which unfortunately turned out to be only superficially better. Such a backpack is much heavier than a traditional shoulder bag. Furthermore, pulling it with one hand by the handle forces a twist and an asymmetrical body posture. Additional problems also arose, for example, when moving between floors. Despite the passing fad, it's better to stick with a proven classic.

Pay attention to how you carry your backpack

If the backpack is properly fitted, the student's posture should be upright. This is, of course, provided the backpack is also carried correctly, meaning on both shoulders. We know this varies. It's important to make your child aware that casually slinging a backpack over one shoulder is, unfortunately, a very unhealthy habit. It leads to uneven load and tension in the core muscles, resulting in discomfort and poor posture.

Teach your child how to properly pack a backpack for school

The final key issue is how to pack a backpack. It's important to pay attention to the contents of your child's school bag and encourage them to limit themselves to the bare essentials. Toys, extra books from the previous day, games, a forgotten lunch, or a gym bag are all unnecessary burdens that should be avoided. Additionally, as with backpacking trips, it's important to organize school supplies. The heaviest items should be placed at the very bottom of the backpack, closer to the student's back, with lighter items at the top. It's best to thoroughly discuss with your child the principles of sensible and careful packing for the next day of school.

Source: https://www.gov.pl/web/gis/zalecenia-dotyczace-tornistrow-szkolnych

Read how else to take care of a healthy student's spine: How to take care of a healthy student's back?