Is Your Child’s Heavy Backpack Causing Their Neck And Back Pain?





25.07.24



By Free Motion Physiotherapy





We see our little people growing up and setting off to school, half the time smaller than their brand new school bags.


When concerned about the long-term effects of the weight of school bags on our children, we would be naive to not also consider the effects of TV, computers, tablets, cellphones and hunching over desks at school and at home.


A child’s posture automatically adapts to accommodate the increased weight of a backpack affecting the biomechanics within the spine. Most notable is the leaning forward of their body which shortens the hip flexors and can contribute to low back pain. Secondly, the head is automatically pulled forward as they lean which places strain on the neck and shoulder muscles. Tension in these muscles can contribute towards the development of headaches.


These postural changes are very similar to those that occur when playing computer games or sitting with a tablet in front of them or leaning forward at a desk doing their homework.



What can you do about it?



When worn properly, there is no doubt that a good backpack is the best way to carry things, particularly for longer periods of time.


Tips for selecting the right Backpacks:

  • Lightweight – make the load as light as possible, don’t add unnecessary weight.
  • Have two padded straps – wide straps distribute the weight better.
  • Make sure the straps are adjusted correctly- Adjust the shoulder straps so the backpack can easily be put on and taken off. The straps should permit free arm movement, without being too loose.
  • Multiple compartments – Load the heaviest items closest to your child’s body. Use all the compartments to help distribute weight throughout the backpack.
  • A padded back – this can make the wearing of the backpack more comfortable by reducing pressure on the back.

Encourage your children to wear their backpacks properly, using both straps, and keep them as light as possible. When worn properly, the back and stomach muscles will activate and stabilize the trunk and support a backpack.



What can I do for back and neck:



While back and neck pain in young children is not nearly as common as in adults, it is occurring more and more frequently and can affect your child as they are growing.


The question to ask yourself is: Am I helping my child by treating the symptoms of their pain rather than empowering them to identify and manage their symptoms, preventing it from happening continually.


A simple understanding of how tension within muscles can affect your back and neck and how to deal with it will help your children avoid headaches and the development of chronic pain later in life. Teach your child to listen to their bodies. Are there areas of tension or load? What can they do about them? Teach them how to stretch and move and release.


You could instill great lifelong habits which will help as they grow, rather than cursing the heavy schoolbag, which ultimately is only one contributing factor.



Teach them to move and twist:



Neck rotations: Rotate your head gently and slowly from side to side. Keep the motion small. Keep your chin level with ground without letting your chin drop to chest. Repeat 10 times.



Shoulder rolls: This can be done sitting or standing. Keep your arms relaxed. Shrug your shoulders up toward your ears, then move them up and back. Move your shoulders around in a backward circular motion to loosen up the shoulder. Repeat 15 times.



Thread the needle: On your hands and knees, hands under your shoulders and knees under your hips. Spine in neutral position.


Reach one arm under the other armpit and against the floor and allow your thoracic spine to rotate. Then bring the arm back and reach to the other direction, towards the ceiling. Increase the chest opening by pressing through your hand on the floor. Repeat 5 times on each side.



Lumbar twist: Lie on your back with your arms out to the side.


Bend one leg and take it over the other leg. Keep your shoulders on the floor, but let your trunk rotate. Hold the knee with one hand to add a little more stretch. Hold the stretch while breathing smoothly.


Then relax. Hold for 30 seconds. Repeat 2 times, each side.



Children have very elastic connective tissue and are very resilient. Unless they are carrying a heavy schoolbag all day, it is unlikely to bring about any permanent changes or problems relating to the back and neck.


If they complain often and their symptoms persist, a Physiotherapist can assist with an assessment and a more personalized program. Feel free to contact us if you have any concerns.



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