It’s back to school time again! Kids Physio has a few tips to prevent pain, strain and poor posture in children carrying backpacks to and from school.

Watch Laura on Global TV BC (August 14, 2011):

Backpacks Features to Look For:
Size
-not oversized to carry more!
-pack should sit evenly in the middle of the back (no sag towards the “rear”)

Weight
-find a lightweight backpack that won’t contribute to the overall weight significantly when loaded.
-a loaded backpack should not weight more than 10-15% of your child’s body weight

Padded back and straps
-to help reduce pressure on the chest/shoulders and prevents items from digging to your child’s back

Backpack Tips:

Loading your Backpack:  Teach your child to load heavier items (text books) closer to the back keeping the load closer to their centre of gravity. This prevents strain on the back and improves efficiency of core tummy muscles.

Posture:  STAND TALL! with your head and neck in line with your shoulders, keep tummy muscles engaged and use both shoulder straps to help evenly distribute the weight of the pack.

Things to Watch Out For:
- Red marks on the shoulders
- Tingling in arms and hands
- Pain in low back

**Encourage your child to tell you if they have aches and pains. Physiotherapists can help your child before it becomes a more serious injury and to teach then how to engage tummy and back muscles for proper posture.

For more information, be sure to visit Kids Physio Group and movingforlife.