Back to school: Tips on avoiding backpack aches Back to school: Tips on avoiding backpack aches (August 31, 2005)

By Dr. Charmaine L. Tu

Menlo Park chiropractor

Countless times I have sat in 3 o'clock traffic and just cringed at the sight of kids dragging their school bags at their ankles or the backs of their knees.

I remember my niece's first day of kindergarten. I stood in horror at the sight of her Barbie backpack -- itty bitty straps supporting a one- compartment backpack that was almost as tall as she was.

I whispered to her mother: "If she puts anything in that thing, she's going to fall over! We're not starting off on the right foot at all."

Backpack misuse is a leading cause of back pain for children and young adults. Headaches, neck pain and shoulder discomfort are common complaints as well. These symptoms are indications of potential long-term damage to your child's spine.

To reduce or avoid injury, consider three guidelines:

** Choose a backpack that fits. For a young child or adult, a backpack should not exceed the width of the shoulders. And the height should range from the top of the shoulders and to near the waist.

** Choose a bag that has multiple compartments; adjustable, wide, padded shoulder straps; and a waist belt, which takes the load off the shoulders.

** Pack correctly. Keep heavier objects close to the back, and bulky loose objects away from the back. Use the compartments to promote weight distribution and prevent shifting of heavy objects. Orthopedists say a backpack should not exceed 10 percent of your child's body weight.

** Wear the backpack correctly. Adjust the straps so the pack sits comfortably against the back and at waist level. Do not allow the pack to dangle more than 3 inches below the waistline. Encourage your child to use both straps. Side leaning can lead to back and neck muscle spasms. If there is a waist belt, use it.

** Encourage your child to stand up straight and avoid forward or side leaning.
INFORMATION

Charmaine L. Tu is a chiropractor at Peak Performance Chiropractic, 2100 Gordon Ave. in Menlo Park. The company is holding "Backpack Days" through September 9, when parents can schedule free backpack fitting appointments by calling 233-PEAK. There will be raffle prizes and treats for kids.

E-mail a friend a link to this story.