As Lincoln kids go back to school, don’t let backpacks cause back problems

LINCOLN, Neb. (KLKN) – Backpacks come in all different shapes and sizes and, when used properly, are very handy in school.

But medical experts say backpacks can strain muscles and joints and cause back pain if they’re too heavy.

Dr. Daniel Hatz, an orthopedic surgeon with CHI Health, said you have to balance getting the bag your kids want with something that’s safe.

“There’s a lot of things that can happen when you get the wrong bookbag or you use it wrong,” he said.

Among them are upper back pain, lower back pain, shoulder pain and pinched nerves, which cause numbing and tingling in the hands.

Hatz said bad posture starts when you’re young and can be worsened by carrying a heavy bag.

He said that the straps over the shoulders should have some padding and that the bag shouldn’t hang too low.

“You want the bottom of the bag to be about 4 inches below the crest of the lower back,” he said. “And that’s really gonna distribute the weight.”

He said having straps across the waist and chest can also distribute weight and decrease stress on the upper back.

Briana McCloskey, a physical therapist at Bryan Health’s pediatric center, said you should try to limit the weight of the bag to about 15% of the child’s overall weight.

She and Hatz said you can reduce the load by planning what goes into the bag every day.

McCloskey said over half of all students don’t wear their backpacks properly. Many will only use one strap at a time.

“We don’t want one strap,” she said. “That one strap can pull us down to the side. It can cause some strain to the muscles, and even have us start to lean sideways.”

McCloskey also said if your child is hunched over or in pain after wearing their bag, they can lay on their stomach and do some stretches to relax the muscles.

If the pain continues over time, she recommends getting in contact with a doctor or physical therapist.