As summer winds down and families prepare for another school year, most of us find ourselves in the aisles of big box stores, checking off supply lists. Pencils? Check. Notebooks? Check. Backpack? Check. But before you send your child out the door with that brand-new backpack, it’s worth taking a closer look at how something so ordinary can have a big impact on your child’s health.
The Weight Kids Carry and What It Does
Did you know that the average student’s backpack often exceeds the recommended weight limit for safe carrying? Lugging around heavy textbooks, folders, and gym shoes isn’t just inconvenient; it may strain your child’s back, neck, and shoulders. Over time, this can result in back pain—even in very young children.
Muscle strain is also common, along with posture changes like slouching or leaning forward. In some cases, overloaded bags may even compress nerves, leading to numbness or tingling in the arms and legs. Unfortunately, most kids won’t tell you if their backpack is bothering them, and sometimes they don’t even realize it’s the cause of their discomfort.
Why Backpack Safety Is More Than Just a Good Idea
Dr. Ken Freedman has more than 45 years of experience in chiropractic practice and is also a Certified Backpack Safety America Instructor. Throughout his career, he has seen firsthand the difference backpack safety can make. Over the years, Dr. Freedman has presented backpack safety workshops at local schools and PTAs, helping parents and children learn how to choose, pack, and wear backpacks properly.
He has testified before the New Jersey Assembly Education Committee to advocate for sensible backpack weight limits in schools. Dr. Freedman’s expertise has also been featured on MSNBC, News 4 New York, and News 12 New Jersey, and he has authored articles in local newspapers to further raise awareness.
His dedication stems from seeing too many avoidable injuries and too many children struggling with pain that could have been prevented.
What Can Parents Do to Help?
- Lighten the load: A child’s backpack should weigh no more than 10-15% of their body weight. If your child weighs 80 pounds, their packed bag shouldn’t weigh more than 8-12 pounds.
- Choose the right pack: Look for a backpack that fits your child, not one they’ll “grow into.” Wide, padded straps and a padded back are musts.
- Double up: Encourage your child to use both shoulder straps (not just one!), and adjust them so the pack sits high and snug against their back.
- Pack smart: Place heavier items closest to the body, and remind your child to bring home only what they need.
- Watch for warning signs: Red marks on shoulders, complaints of aches, or changes in posture are all signals it’s time to reassess.
Remember: Backpacks Are Just One Piece of the Puzzle
While backpacks get a lot of attention (and rightly so!), they’re not the only factor influencing your child’s spinal health. From birth, kids are exposed to physical, emotional, and even chemical stresses that may affect their spine and nervous system. Everything from the way they sit in class, to the sports they play, to the foods they eat, and even the pressure to fit in or perform academically—they all play a role.
“That’s why I recommend periodic chiropractic checkups for children, even if they aren’t complaining of pain. Early evaluation helps spot issues before they become major problems and supports your child’s natural ability to grow, heal, and thrive,” emphasizes Dr. Freedman.
Some Things You Should Consider
If you’ve never given much thought to backpack safety, or if you’re wondering whether your child’s aches and pains might be related, it’s never too late to make a change. A few simple adjustments may make a world of difference, and if you ever have concerns or questions, we’re here to help at Freedman Chiropractic.
Here’s to a safe, healthy, and happy school year for your family!