Backpack buying tips

By The Canadian Physiotherapy Association

Physiotherapists advise school kids to lighten up!

Over the next few weeks, millions of Canadian school children will start to feel the familiar discomfort that comes with opening books, dusting off binders and resurrecting backpacks relegated months ago to the back of the closet. Invariably the pain goes away after a few good test scores but for some it can signal a growing and avoidable problem.

"Once thought to be uncommon the opposite is actually true!" says Tom Carter, Clinic Manager at the CBI Physiotherapy & Rehabilitation Centre in Ontario. "Back pain in children and adolescents is very common and backpacks that become loaded with heavy books are often blamed." Children and teenagers are particularly vulnerable to injury. They are growing and developing, and harmful or unnecessary strain on their bodies can affect their health, long term.

Students can reduce strain by using and fitting a backpack that works for them rather than against them. The Canadian Physiotherapy Association (CPA) recommends the selection and use of backpacks with the following features:

• The backpack should be fit to the person, not the person to the backpack. When choosing a backpack, it should not be oversized ‘to carry more'. The shoulder straps should fit comfortably and not dig in to the shoulders, allowing the arms to move freely; the bottom of the pack should rest in the contour of the lower back; and the pack should "sit" evenly in the middle of the back, not "sag down" toward the buttocks.

• When choosing a backpack, look for one made of lightweight materials, like canvas, to reduce the weight, and with lots of storage compartments to enable better storage and the ability to balance the weight of the contents throughout the entire pack. Place larger flat items closest to the back.

• Padded back - to reduce pressure and prevent the pack's contents from digging into the back.

• Padded, contoured, shoulder and chest straps - to help reduce pressure and balance the weight. Backpacks should have thickly padded (2 inches wide), adjustable shoulder straps and an extra hip strap. The shoulder straps should be adjusted so the bottom of the pack sits two inches above the waist;

• Waist belt or hip strap - to distribute some of the load to the pelvis. The waist belt sends the weight of the pack down through the legs, which are more used to carrying weight; and it will maintain the central position keeping the pack closer to the back.

• Compression straps - on the sides or bottom of the backpack to help compress the contents of the backpack and stabilize the articles.

• Reflective material - for visibility to drivers at night.