'Tis the season to buy a new backpack. You might not give it much thought, but 40 million teens agree it's the one school supply that can't be beat for keeping you organized. Although within a week, it's used and abused, shoved in your locker or in the corner of your room, nothing else keeps your science homework, lunch money, or iPod so conveniently close at hand.
A backpack safety problem occurs when kids buy backpacks that aren't designed to carry all the stuff they're cramming into them. Studies have found that most kids carry 20–25% of their body weight in their bags when doctors say 10–20% is the maximum for good back health. (Translated into English that means if you weigh 100 pounds, you shouldn't be carrying much more than 15 pounds; 120 pounds, 18 pounds.) Use your bathroom scale to get an idea of what the proper weight for you feels like. When you overload your backpack, you end up leaning forward, putting too much pressure on your back and neck.
How to make sure the new backpack you buy follows backpack safety rules:
- When you go shopping for a new backpack, check to see tha it has two padded straps that go over your shoulders. The wider the straps, the better. Tight, narrow straps that dig into your shoulders can interfere with your circulation, causing tingling, numbness, and weakness in your arms and hands.
- A backpack with a metal frame may give you more support, but check that it will fit inside your locker.
- Try it on for size. Shoulder straps should rest equally on both shoulders. The backpack should sit snugly against your back, so it doesn't bounce. If it hangs below your hips, instead of resting on the curve of your lower back, it's too low. If it rests on your neck, it's too high.
- Consider using a support strap like a waist belt, which distributes the weight through the pelvis and hips. A belt helps alleviate pressure on your back and makes heavy loads feel much lighter.
- Practice putting it on and taking it off. It should be easy to get on and off as you move from class to class.
- Look for styles with compartments. Use side pockets for oddly-shaped items.
- Try out one of the packs with wheels.
Here are some backpack safety tips to avoid becoming one of the 74% of teens who complain about back pain after spending a day with their backpack!
- Pack the heaviest items closest to your back.
- Stop often at your locker and remove items you don't need.
- Bend at your knees when lifting the backpack to your shoulders.
- Plan ahead and spread out your homework assignments so you won't have to tote home all your books.
- Pack only what you really need. Ask yourself, Will I really use this today?
- Always use both straps so you don't tilt sideways and overburden one side, even if you don't look as cool.
- Be aware of how much space your pack takes up to avoid hitting others when turning around or moving through the aisles of the school bus.
