Remember the cool kids? You know, the ones who wouldn’t wear a jacket because they didn’t think it was cool?
These were also the kids who likely had their backpacks hanging low, or slung it over one shoulder… because they were too cool for school and proper body alignment.
Looking back, they were totally not cool. I thought they were… because they were the popular kids, and whatever the popular kids did, everyone wanted to do.
I mean, I didn’t want to be the loser with a jacket, hat, and mittens while properly wearing my backpack. Come on, Mom!
Now, I’m that totally prepared adult with all the things. Chances are if you go out with me, I’ll have that Band-Aid, ibuprofen, or tampon if you are in a pinch.
And I’m ok with that. I like to be prepared, and I am teaching my kids to do the same — although hopefully without the anxiety and perfectionism that I am now recovering from.
Which leads me to my next point; it’s our jobs as parents to teach our kids about what is safe, and what isn’t. Then, unfortunately, we just have to let them decide what they want to do with that information.
I can teach my daughter all the things, but it’s up to her to make the decision. And there will be a consequence to her decision — sometimes it’s a positive consequence, sometimes a negative one.
However, it’s up to us as caregivers to be there to help them navigate their choices, and support them in solving any problems along the way, including shoulder, neck, and back pain.
So when she comes to me with a headache after carrying that backpack around, we talk about it.
Did you know that improper use of a backpack can manifest in headaches, a wiggly body because the spine hurts, and lead to poor postural alignment? I could geek out on you for a minute but I’ll save you here. Just know that when you don’t wear your backpack correctly or if it holds too much weight, you can experience muscle weakness in your core and difficulty with balance.
When this is a prolonged issue, it can lead to a lifetime of postural imbalances coupled with arthritis, numbness, tingling, and radiating pain.
And if you entered your mid-thirties and above, you’re likely thinking, Dang… is that why my body kinks and cracks when I roll out of bed in the morning?
Maybe?
I don’t know.
What I do know is this is what I will be teaching my daughter as she heads to school this fall:
Backpacks and Back Pain: What to Teach Kids
1. It’s cool to wear a backpack correctly.
This means both straps on, and tightened up so that the bottom of the backpack hits their lower back. Using one strap will shift weight to one side, causing muscle pain and postural problems. And a dangling backpack can cause spinal misalignment and pain.
2. Pack only what’s necessary.
Figure out how much 10% of their body weight is, and teach them what that looks like in their backpack. For example, if your child weighs 120 pounds, their backpack should be no more than 12 pounds. If your child is 60 pounds, their backpack should be no more than six pounds.
I like to put their odds and ends in the backpack and weigh it, teaching them what it looks like to fill their backpack to the respectable weight, and leaving behind what isn’t necessary.
3. Organize big things first.
Put heavy things in first so they are low and in the center of the backpack. This helps distribute weight evenly.
4. Bend at your knees to pick up your backpack.
Always lift properly when picking up a backpack. That means you bend at your knees, and not your waist.
How many of us right now are like, Crap, I don’t even do this.
Hey! It’s never too late to start!
