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What Everyone Should Know
about Back Packs
by Dr. Erin White
Pack It Light, Wear It Right!
Kids and teens believe
they carry the weight of the world on their
shoulders these days! Watching many kids walk to
school lately they may be right. I’ve seen several
students carrying knapsacks so large they look like
a sherpa guide trying to climb Mt. Everest.
The Ontario Chiropractic
Association offers several tips regarding backpacks.
(1)
Weight
Limit. Backpack should never exceed 10% of a
K-Grade 8 students’ bodyweight or 15% of a grade
9-12 students’ bodyweight.
(2)
Don’t Wear
It Too Low. The backpack should never hang more
than 10cm below the waistline.
(3)
Compartments. A backpack with several individualized
compartments helps position the contents most
effectively. Also place the heaviest items closest
to the body.
(4)
Use Both
Shoulder Straps. Carrying the backpack by one strap
will cause disproportionate stress onto one side,
leading to neck and back muscle strain.
(5)
Wide
Padded Straps. Non-padded straps are
uncomfortable. Shoulder straps should be at least
10cm wide.
(6)
Adjust The
Straps. Shoulder straps should be adjustable to
properly fit the student. Use waist belt to help
effectively distribute weight and reduce weight off
shoulders.
Prevention is the key to
sports injuries and believe it or not backpack type,
weight and use.
I’m rather optimistic in
my thinking that students will continue to be sent
home with homework. Be sure school age kids choose
and carry their backpacks properly. If they do so
this will be one less problem slowing them down for
their practice/game.
If you have any
questions or comments, feel free to email me.
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