As I dash out the door after my son, I remind him to grab his backpack. But he’s too busy examining his sister’s rock collection to pay attention. I tell him to slip on his shoes while I head back inside to fetch his bag. I lift it from the hook in our hallway, and it drops heavily to the floor with a resounding thud.
“Why is this thing so heavy?” I mutter to myself as I unzip it, revealing a chaotic mix of his lunchbox, water bottle, doodled papers, a textbook, a jacket crammed in, a few broken pencils, and a comic book he enjoys on the bus. In a flurry, I toss the pencils and papers into the trash and rush outside, shoving my son’s arms into the straps. Here’s hoping we make it to the bus stop on time.
How often have I heard others joke that my kids’ backpacks are “bigger than they are”? Each of my four children sports a bag that starts at the nape of their neck and extends well past their rear. Every day, they’re weighed down by their loads. I find myself constantly adjusting straps, stitching up material tears, and un-jamming zippers.
Experts confirm what we already suspect: our kids are hauling around too much weight. But what are the risks? And what can we do about it? After all, essential items like textbooks are a must for their school day.
Dr. Lily Martinez, a spokesperson for the National Association of Pediatric Health, shares some valuable insights to help our children have a healthier school year.
How Much Should a Backpack Weigh?
Signs your child’s backpack is too heavy and improperly fitted include pain, fatigue, redness, swelling, and discomfort. If your child is complaining, that’s the clearest indication something’s off. Ignoring these signs could lead to lasting pain that might require medical attention.
To avoid this, it’s recommended that a backpack should weigh no more than 10% of your child’s body weight. To lighten the load, Dr. Martinez suggests a nightly clean-out of the backpack. What can be left at home, and what can stay at school? If unsure, it’s wise to check with your child’s teacher.
Additionally, instead of filling up a water bottle at home, encourage your child to refill it at school. This simple change can significantly reduce the weight of their backpack. Plus, ditching disposable bottles is environmentally friendly and cost-effective.
Choosing the Right Backpack
Selecting a suitable backpack can be tricky. Many kids gravitate toward character-themed, inexpensive options with flimsy straps and poor construction. Dr. Martinez warns that these bags not only fail to last but also contribute to discomfort. They often aren’t designed to bear much weight and may not fit properly.
When shopping, it’s best to do so in person. This way, your child can try on different backpacks to see what fits and ensure it can be adjusted correctly. If you shop online, choose a reputable brand and make sure the bag can be returned if it doesn’t meet your needs.
Measuring your child’s back—both height and width—can also help in selecting the right size. Backpacks usually come with size specifications that can guide your decision.
While rolling backpacks can alleviate some strain, be aware that many schools prohibit them for safety reasons. If opting for a rolling bag, ensure your child alternates the hand they use to pull it to avoid overstraining one side. Dr. Martinez doesn’t recommend cross-body bags, as they don’t distribute weight evenly.
Proper Fit and Wear
A backpack should fit snugly from the shoulder blades to the waist, forming a rectangle. The back panel should be well-padded, as should the straps. For older children, consider backpacks with chest and waist straps for added support. All children should wear their bags on both shoulders, with heavier items placed closest to the back.
An important safety tip: never put your child’s name on the outside of the backpack. This could attract unwanted attention from strangers. Instead, use an inside tag to note your child’s name and contact information with permanent marker. Also, consider adding reflective strips to the backpack, especially with daylight savings approaching; many kids travel to and from school in lower light conditions.
If your child’s backpack feels as if it’s packed with bricks, or if you see them wearing it awkwardly on one shoulder, it’s time to reassess. As fall and winter weather approaches, adjust the straps to accommodate bulkier outerwear. Thinner jackets require less adjustment, while puffy coats will necessitate more.
Children grow quickly, so keep an eye on their backpacks. If it no longer fits, pass it along to a younger sibling or consider donating it to someone in need.
A little effort now can prevent serious health issues later.
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Summary
In summary, it’s crucial to monitor the weight of our children’s backpacks to avoid health issues. Following expert tips can make a significant difference in ensuring our kids have a safe and comfortable school experience.
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