A new school year is approaching, but you’re prepared. You have back to school supplies organized, the first day of school outfit is already hanging in the closet, but when you grab your child’s backpack, something looks off.
“Isn’t this thing way too small?”
“Did they really grow that much?”
“How do I know what size backpack is best for my child?”
Choosing a backpack that is appropriately sized for your child can seem tricky, but it’s worth taking the time to find the right fit if they will be wearing a backpack every school day. A poor fit can lead to increased joint stresses at the back, muscle strain and irritation at the shoulders and neck, and hip and leg discomfort due to changes in walking mechanics. As your child enters higher grade levels and backpack loads become heavier, these considerations can become even more significant. Here are a few key aspects to consider when appropriately sizing a backpack for your child:
A well-fitted backpack should be no longer than your child’s back. Start by measuring the distance between the top of your child’s shoulder and the middle of their waist (about the level of the belly button), then add an additional 2 inches to this measurement. The result should be a good approximation of the backpack height that is appropriate for your child.
Next, take a measurement between the outermost edges of your child’s shoulder blades. This measurement, plus an additional 1-2 inches if necessary, gives you the appropriate width of backpack for your child.
If for any reason you are unable to measure your child easily, you can find average sizing charts organized by age online. Keep in mind that individual children vary in terms of size, body type, and rate of development, so these averages should only be used as a rough estimate and adjusted accordingly.
Now that you know what size you’re looking for, here are a few other considerations to keep in mind to choose the best possible backpack for your child:
Does it fit everything? - School supplies look different than they used to. Your child may be bringing an electronic device like a tablet or a chromebook back and forth to school. They may need other adaptive equipment if they have any special accommodations in their classroom. Many backpacks are now designed with some of these devices in mind, so check for laptop/tablet sleeves, protective phone sleeves, water bottle sleeves or chambers, and any other helpful features that will keep your child’s supplies organized and protected.
Adjust the straps - “snug but not tight” is the name of the game. Leaving backpack straps too loose will allow the bag to hang below the waist, preventing the hips from helping to support the weight and placing more stress on the mid back, upper shoulders and neck. Overtightening can cause the straps to pinch or dig into the shoulders causing muscle irritation and limiting range of motion at the arms.
Wear all the straps - Using only one shoulder strap on a backpack that is designed to be used with two will cause asymmetrical loading across your child’s body, which can cause them to lean to one side as they walk. This in turn can create muscle imbalances with tightness and irritation at the neck and shoulders. If the backpack has a waist strap, this should be used to help distribute weight across the hips and take more load off of the shoulders.
Try to lighten the load - Try to limit the amount of items in the backpack to essentials for that particular day or week at school, and sort and repack often to remove any unnecessary heavy items. Try to keep the heaviest items closest to your child’s back for reduced strain on their back and shoulders. If you know ahead of time that your child’s backpack is more likely to be overloaded, consider a backpack with more cushioned straps for both the shoulders and the waist, or consider a rolling bag if necessary.
Choosing a backpack that fits your child well can help reduce the muscle strains and joint stresses that come with carrying a load to and from school, but sometimes aches and pains may still occur. If your child struggles with neck, shoulder, or back discomfort that is not relieved with gentle stretching and exercise, they may require further evaluation and intervention to address the root of the problem. Our physical therapists are available to help. Contact us at info@wholebodyhealthpt.com for more information!