Backpacks are a convenient way to carry books and other school supplies, but wearing them improperly or overloaded can put children at risk for spinal injury says Mary Ann Wilmarth, PT, DPT. 

Wilmarth, a member of the American Physical Therapy Association and director of the physical therapy doctoral program at Northeastern University in Boston, has conducted research on the effects that wearing backpacks improperly have on children and college-age students.  She recommends the following tips for safe backpack use:

• Wear both straps to distribute the weight evenly.
• Put on and remove backpacks carefully. Avoid excessive twisting.
• Wear the backpack resting evenly over the middle of the back.  The backpack should not extend below the low back.
• Adjust the straps so they are not too loose but still allow for free arm movement and ease in putting on and taking off the backpack.
• Keep the load at 10-15 percent or less of your child’s body weight.
• Carry only those items needed for the day with the heaviest items closest to the back.

When selecting a backpack, Wilmarth recommends selecting one with:

• A padded back,
• Hip and chest belts,
• Multiple compartments, and
• Reflective material to enhance visibility at night.

Source: American Physical Therapy Association, www.apta.org.