Healthy learning: Pack that backpack right

As you send your child or teen back to school you're double checking that you have gotten everything checked off the list. But did you check the safety of their backpack? According to doctors, between the ages 11-16 is the period of most rapid growth and is also the period of time when most children are in school, 175 days a year. If we assume that kids start wearing a backpack in the first grade on through high school, that adds up to around five years of solid backpack wearing!

The rule of weight is that a backpack should not be heavier than 15 percent of the wearer's weight. If the weight forces a shift forward in posture to compensate, you know it's too heavy. If your child weighs 75 pounds, their bag should not be more than 11.25 pounds. In a 2003 issue of Spine a study showed that 55 percent of children exceeded these guidelines and one-third experienced back pain, missed school, visited a doctor or abstained from physical activity.

Chiropractic is one way to alleviate vertebral subluxations that can occur from misuse of backpacks. Roller bags are not necessarily the answer to book-laden bags. Because they're not worn constantly, they are actually more prone to being overloaded. An empty roller bag can also weigh up to 80 percent more than an empty backpack and with the tendency to add things, it can potentially weigh up to 50 pounds more! And that bag is going to need to be picked up at some point throughout the day as well as the twisting of the torso to pull it behind while walking. Shoulder bags are only a good alternative if worn properly - with the strap across the chest. If worn on just one shoulder it can do more harm to your spine than a traditional backpack.

Although it may not be the "cool" thing to do, encourage your child or teen to wear their backpacks with the straps appropriately adjusted, over both shoulders and filled with just the day's necessities to try and stay in the 15 percent of their body weight range. It may not be on their minds now but ill-fitting and weighted down backpacks now can add up to back problems in their adult lives. For all you working adults that pack around bags with laptops, notebooks and everyday necessities, it is not only a good idea to follow these guidelines as well, but to also schedule a chiropractic evaluation for you, and your family, to catch any problems that may be starting.

For more tips, visit the International Chiropractic Pediatric Association website. More information about chiropractic is on our website at www.CDAHealth.com and you can call us at (208) 667-7434 or visit us at our office at 370 E. Kathleen Ave., Suite 600, Coeur d'Alene.