Backpack Safety for Back-to-School

t’s back-to-school season, and that means a pile of things to carry to and from school. Textbooks, laptops, projects, gym clothes, extra shoes, instruments, lunches—it all adds up! 

As children head back to school, here are some tips for keeping backpacks safe, comfortable, and functional. 

1. Choose an appropriately sized backpack. Backpacks should be proportional to a child’s height, and should stretch from the waist to an inch or two below the shoulder. A backpack that sags down below the waist is either not adjusted correctly (if it also hangs too low below the shoulders) or is too large. 
2. Choose a backpack with wide padded shoulder straps, and encourage children to wear the backpack with both straps on their shoulders, rather than slung on one side. Adjust the shoulder straps so that they carry the backpack close to the body. If the top of the backpack sags too low below the shoulders, the straps are probably still too loose. 
3. Choose a backpack with a waist belt to keep weight close to the body. Choosing a backpack with a waist belt and using the waist belt can help distribute the weight properly.
4. Do not fill a backpack to more than 15% of a child’s body weight. If a child weighs 50 pounds, the back pack should weigh no more than 7.5 pounds. If a child weighs 100 pounds, the backpack should weigh no more than 15 pounds.
5. Pack smart. Pack the heaviest things in the center of the backpack to rest against the child’s lower back, and make use of the compartments to distribute the rest of the weight evenly around the heaviest things. If the backpack is too heavy, consider a rolling bag or a bag with handles instead. Use a locker at school to store extra things, and clean out the backpack once a week or so to get rid of accumulated things. 

In addition to choosing a great backpack, take the time to choose great shoes as well. A pair of comfortable shoes provide support all day long. The feet, knees, hips, and back all benefit from shoes that fit well. 

Back-to-school checkups with health care providers, including a trip to the chiropractor, can help set students up for success, as can thinking through how the pillars of health can support students. 

Back-to-school foundations for good health all year long

1. Sleep. Set a bedtime and wake time that are consistent and provide adequate time to rest. 
2. Hydration. School days are long. Provide a water bottle or check in with your student to make sure they are getting enough water throughout the day. Start the day with a glass of water. If your student is an athlete, ensure that they drink plenty of water before, during, and after practice. 
3. Nutrition. Fuel for a whole day is so important! Start the day with a protein and fiber rich breakfast, and include fresh fruits and vegetables whenever possible. Choose meals and snacks that provide tasty nutrient dense foods in easy-to-eat portions. Don’t forget the importance of an after-school snack, or sometimes a bedtime snack as well, for busy and rapidly growing kids. Offer plenty of good food and listen when children say whether they are full or hungry. 
4. Movement. With the decline of recess, opportunities for movement during the school day are sometimes limited. Encouraging time outside and time to move can be an important part of regulating emotions and energy, and can help keep the body and metabolism working as they should. Connecting through movement can also be beneficial for families—time to bike, hike, or just take a walk together can provide shared experiences and opportunities for conversation. 
5. Stress management. Actively teaching children how to work through stressful situations can help them throughout their lives. Tools such as identifying and acknowledging feelings and emotions, talking through stressful experiences, connecting with family through shared rhythms and routines, teaching breathing techniques to calm the mind and body, getting plenty of time outdoors, moving the body, taking time to write or create art to process emotions, and creating space and time for free play are fundamental for health, for all people. Intentionally creating rhythms of connection, for example, in the morning, after school to reconnect after going about separate days, family meals, and bedtime routines (not just for toddlers—busy teens benefit from a nightly check-in as well) makes opportunities to listen and offer support. Planning sessions that involve the whole family can be helpful as well, to get an idea of the week ahead, offer input for meals and snacks, maintain household chores, and identify who might have a busy week and need extra support. 

As this new year kicks off, it can be an opportunity to set healthy habits and rhythms in place to support all the learning and activity that happens in school. From choosing a backpack to choosing lunch foods, parents can help students succeed by nurturing health at home and at school. At Natural State Health Center, our chiropractors have experience with pediatric patients and offer their expertise to support families in their health decisions.