As kids and college students head back to campus, Solantic Baptist Urgent Care and the America Occupational Therapy Association are urging parents and youngsters to pay close attention to the loads of books, school supplies and gadgets they’re carrying in their backpacks. September 16 is National School Backpack Awareness Day and the ATOA is encouraging schools to hold backpack weigh-ins and other awareness events. Studies show that heavy backpacks, unevenly distributed weight loads and backpacks worn incorrectly are notorious for causing long term back and shoulder pain, muscle spasms and torn tendons. Backpacks worn with uneven straps can affect balance, which can result in urgent care needs such as twisted ankles.

A great tell-tale clue for parents: if your child tends to lean forward while wearing his or her backpack, it’s too heavy. Other signs are red marks on the shoulders, muscle spasms and tingling or numbness in the arms. A few tips:

Heavy backpacks, purses and laptop bags can cause neck, shoulder and back problems among other orthpedic health woes.

  • Make sure your child is using a backpack that’s right for his size.
  • Look for backpacks with pockets that help evenly distribute weight.
  • A child’s backpack weight should be no more than 20 percent of his body weight according to the American Society of Orthopedics. The American Physical Therapy Association recommends going even lighter - 10-15 percent.
  • Look for backpacks with shoulder straps and make sure the straps are adjusted evenly and tight enough that the backpack doesn’t hang loose - even if your kid complains that it looks “dorky.”
  • Take out all unnecessary items, including all those electronic gadgets not allowed at school anyway.
  • If your child is loaded down with books, he may have to carry a few by hand. If possible, purchase a second set of text books to keep at home.
  • Encourage your child to place books in lockers between classes if time permits.
  • Rolling backpacks might be an option if your child does not have to climb stairways to get to class, but can pose a tripping hazard for other students if hallways are overcrowded.
  • When packing, make sure that the heaviest books and items are placed closest to your child’s back, as the middle of the back is where the strongest muscles are located.

Of course, these issues aren’t just about school backpacks. Those celebrity-inspired oversized purses and heavy laptop cases also can cause neck, back and shoulder strain. Carrying a heavy purse or bag over one shoulder causes the user to totally shift the body’s stance. Over time, this can shorten the muscles, resulting in a twisted or lop-sided body position. Heavy shoulder bags also strain muscles that exit the neck and continue down the shoulder, which can lead to arthritis. Orthopedic experts recommend minimizing your load, opting for a stylish rucksack instead of a purse or using wearing a long-strapped purse across your body, and using a rolling laptop bag, laptop backpack or contoured laptop bag that fits the shape of your body.

Visit Soltantic Baptist Urgent Care for all your back-to-school health need including school and sports physicals and immunizations.