Keep an eye on your child’s posture, and make sure they are getting regular check-ups, which screen for problems like scoliosis.
If your child is small for their age or has experienced back pain in the past, talk to your healthcare provider about exercises that may strengthen the upper back.
For a larger child, the percentage amount is even smaller. The authors of the same study recommend carrying 1/3 less weight in their packs than children of healthy weight.
Help your child manage the number of heavy items they carry in their backpack.
Some tips:
Encourage them to stop at their locker to switch out books frequently. Ask their teacher if they need to bring their books to school or if they can have online access to their textbooks at home or at school. Buy lightweight folders, and be prepared to replace them when they start to rip since they aren’t as durable as heavier folders.
Some backpacks come with features to make it easier to carry heavy loads. For example, a rolling backpack can make transporting heavy items easier—just make sure the school allows them.
Padded shoulder straps can help. Padded shoulder straps are generally wider than the more basic type and may help even out the distribution of the pack’s weight. This, along with the cushioning provided by the padding, may help to avoid pinching of the trapezius muscle, which is common with the basic type of strap.
But by cinching the straps to fit your frame, you can secure the pack and its contents. Balancing the load should be easier this way.
Also, explain to your child that ignoring the pain in their back or shoulders could lead to injury. Tell them to let you know right away if they experience any discomfort.
