In the morning rush to make it to school in time, you may have grabbed your child’s backpack and realized it was unusually heavy. Backpacks today are jammed full of books, notebooks and electronic devices – how much is too much?
Just How Heavy Are Those Backpacks?
As expected, average backpack weight increases with age, as students have more to carry with them to and from school. Younger students typically carry a lunch box, maybe a folder or two and small books to read at home. The average backpack for younger elementary students (Kindergarten through 2nd grade) weighs approximately five to eight pounds. As students hit upper elementary grades, they may start to have homework including tablets for school work, adding a little weight to their backpacks, increasing the average to eight to twelve pounds.
Middle school introduces more homework, involving additional books and folders, along with the greater likelihood of carrying a tablet or laptop. Many middle schoolers are also changing classes and carrying their backpacks throughout the day, loaded with books and folders for multiple subjects. This increases their average load to approximately 12 to 18 pounds.
By the time high school rolls around, heavy textbooks and laptops enter the scene if they haven’t already. Limited time between classes often means carrying books throughout the day. Sports gear may also be added to the load and many students may carry 15 to 25 pounds or more.
What Are the Risks of Heavy Backpacks?
Backpacks that are overweighted or worn improperly can cause many physical ailments. Most commonly it manifests in neck, back and shoulder pain. In fact, the U.S. Consumer Products and Safety Commission reports that more than 7,000 children were injured in 2003 due to overloaded backpacks, with some weighing up to 45 pounds. As many as 30-50% of adolescents complain of back pain related to backpack use and 10-19% of children miss school or sports activities as a result.
Not only can heavy backpacks cause discomfort but they can also affect posture and spinal alignment. The downward force of the backpack can cause spinal compression and lumbar curvature, particularly during growth spurts. Long-term overloading can also cause degeneration of spinal discs.
These heavy loads can also cause nerve impingement, leading to tingling and numbness in the arms and hands. This symptom can range from being mildly annoying to interfering with daily school and life tasks.
What Are the Recommendations for Backpack Weight?
Recommendations for the appropriate weight of a backpack is dependent on a child’s size, not their age or grade in school. The Journal of Clinical Chiropractic Pediatrics and the American Academy of Pediatrics (AAP) recommend that backpacks should weigh no more than 10 to 15% of a child’s body weight. This means that a younger child weighing only 50 pounds should carry no more than 5 – 7.5 pounds and an older 100 pound child should carry no more than 10 – 15 pounds.
Tips for Lightening the Load
For ergonomic safety, help keep your child’s load light and size appropriate. Routinely clean out the bag and remove items no longer needed. Keep personal items to a minimum to leave room for school essentials. Consider using a smaller backpack to prevent overloading. Select a bag that has two inch wide straps or larger to help distribute the weight and encourage your child to wear the bag using both straps. When feasible, leave heavy textbooks at home for homework purposes instead of carrying them back and forth. With a few small changes, you can ensure your child’s postural safety and reduce pain.