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Heavy school backpacks can cause damage to the developing bone structure of children. When children are growing, their bones are not solid and when there is undue pressure on them, especially when backpacks contribute to back strain and strain, this can cause detrimental effects.

 

1. Public health problem

Currently, problems in the spine of adults in industrialized countries are a problem of public health, due to the high personal, social, professional and economic repercussions. Back pain is common in adolescents, and involves risk factors with possible negative consequences on their well-being and quality of life, with a possible impact on their health in adulthood

Considering the results obtained in several studies, it is recommended the development of several and varied strategies of information and education for the health, directed to adolescents, parents and teachers, as measures of prevention of the problem of back pain and promotion of lifestyle healthy at young ages.

As a health professional, in a timely manner, he or she can make parents aware of this issue by taking advantage of the advice they need to take into account when buying a school backpack and arranging the contents to take to school inside the backpack.

 

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The "health" of your child's spine is influenced by the choice of a backpack with appropriate characteristics and proper use.

 

2. When buying a school backpack you should consider the following aspects:

  • Size proportional to the size of the child (not too large) and not larger than absolutely necessary (the more space in the backpack, the more likely it will be).
  • The length / height of the backpack should be the length of the torso (it should not be larger), and the bottom should be five inches below the waist. Excessive backpacks should be avoided.

 

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  • Shoulders and backs cushioned.
  • Wide (4 to 5 cm) and adjustable straps. They should not be too close together, so as not to hurt the neck, nor too far apart, so as not to slide around the shoulders.
  • Backpack with two straps (backpacks with a shoulder strap that crosses the body can not distribute the weight evenly).
  • Have a belt at the abdominal level (which tightens to the front of the belly, to stabilize the weight).

 

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  • The backpack should have multiple compartments to help distribute the weight.
  • Choose backpacks made for children that are produced with lighter fabrics than those used in adult products.
  • Bring the child to experience.

 

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3. In the day-to-day preparation of the backpack, the following should be taken into account:

  • The backpack should weigh about 10% of the child's weight. For example, if the child weighs 20kg, the backpack should weigh up to 2kg; if weighing 30kg the backpack should weigh up to 3 kg).
  • If the weight of the backpack exceeds 10% of the child's weight, a backpack with wheels with an adjustable handle at the height of the child's belt should be used, however, the child should not bend the arm or spine when pulling the backpack. On the other hand, the child should be sensitized to constantly change the arm with which he pulls the backpack.

 

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  • The backpack should be at shoulder level (never above).

 

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  • The backpack should only contain what is needed. Encourage your child to pack smarter and eliminate unnecessary items. Regularly weigh your backpack before your child leaves the house.

 

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  • Arrange books and other materials in a way that does not get loose inside the backpack so as not to cause imbalances.

 

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  • Heavier books and notebooks are attached to the spine (child should not be tilted to carry the backpack).

 

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  • The backpack should always be used with both straps so that there is not too much weight on one side of the spine.

 

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  • Next to the body: the backpack should be close to the body. The space between the backpack and the back should be minimal.

 

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4. What happens when a heavy backpack is used? 

The spine is composed of 33 vertebrae and between them the discs act as natural shock absorbers. When a heavy weight, such as a backpack full of heavy books or other items, is incorrectly placed on the shoulders, the force of the weight may pull the child backward. To compensate, the child leans forward on the hips or arches the back, helping the spine to compress the discs unnaturally.

 

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Children often adopt the habit of carrying school bags over their shoulders because they find it better and easier. However, this increases the likelihood of developing back pain and creates tension in the neck and shoulders. The muscles work harder to compensate for uneven weight. The spine tilts to the opposite side and this type of muscle imbalance can cause muscle tension in the mid spine, ribs and lower back, muscle spasm and short-term pain. It also accelerates the development of spinal problems later in adulthood if the posture is not corrected.

 

Improper use of the backpack contributes to poor posture and arched shoulders. Girls and younger children are at greater risk because as they are smaller they carry heavier loads in proportion to their body weight.

 

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Carrying a heavy backpack changes the way children walk and increases their risk of falling, particularly on stairs or other places where the backpack unbalances the student.

 

Backpacks with narrow and tight straps can interfere with circulation and nerves, developing tingling, numbness and weakness in the arms and hands. Be careful if children complain of pain. Symptoms may include moaning when putting on or taking off the backpack, red markings on shoulder straps, or complaints that shoulders, arms, or fingers are “asleep”.

 

5. Negative consequences for the body of carrying heavy backpacks

Bursitis: Inflammation of the shoulders. The shoulders are not adapted in human to hang things. Excessive weight on children's shoulders leads to ligament overload, muscle tension and biomechanical changes.

Low back pain: Pain in the lower back (lower back). Pain and muscle tension in this area and in the middle of the back may be caused by a change in structure to compensate for the weight of the backpack.

Inflammation: in the knee joints.

Neck and upper back: Heavy backpacks cause the trunk to lean forward (bending the upper back), leading to a head-forward and extended neck posture that causes pain in the neck and back and makes it difficult for the ligament muscles to keep the body upright.

Overload: In the ankle and hip joints.

Hips: The hips may become sore from leaning forward due to the weight of the backpack.

Knees: Knee pains are due to changes in the pattern of walking and posture.

 

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Wrong Posture: Changes in posture, such as leaning more to one side or forward.

 

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6. Some appropriate massages for affected areas (Videos)

By way of concluding summary, here are two videos of back massage demonstrations suitable for children or adults:
You can apply them or advise parents to see them to improve their children's spinal health.

If the kids' backs spoke ... let them say they are happy and healthy.

 

Catarina Vilela (nurse and mother)