As kids head back to school, parents are making that last run for school supplies. The most important supply, and the one most over looked, is the backpack. “Backpack weight is an established problem, and studies show that heavy backpacks can lead to both back pain and poor posture”, notes the American Chiropractic Association (ACA).

Overweight Backpacks can result in numerous short-term and chronic health problems. Although the long term effects of bag type and style are not known, what is know is that certain backpacks can cause nerve pressure around the shoulders and neck leading to pain and spasms. As a rule a child should not carry more than 10% of her/his weight in their backpack. An 80lb child, no more than 8 lbs. According to the Consumer Product Safety Commission, there has been nearly a 300 percent increase in backpack-related injuries among schoolchildren over the last ten years.

However, parents can help prevent problems before they start. The ACA offers the following Backpack safety checklist for parents:

· Is the backpack the correct size? 

      "The backpack should never be wider or longer than your child's torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. Also, a bigger bag is not necessarily better. The more room there is in a backpack, the more your child will carry and the heavier the backpack will be."

· Are the straps wide, are they padded and adjustable?

      "Non-padded straps are uncomfortable and can dig into your child’s shoulders. Also, two shoulder straps are better than one. Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain."  

"Also, the shoulder straps should be adjustable so the backpack can be fitted to your child's body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain."

· Does it have a padded back? This is for comfort and safety.  "A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack."

· Does the pack have several compartments and a waist belt?

      "A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body."

Parents should monitor their kids for an onset of pain or other problems relating to carrying a backpack. If problems occur, seek the advice of a health care professional, such as a doctor of chiropractic. For more information go to www.acatoday.org.