Carrying school books shouldn’t be a pain for children

Basics of Pick, Pack, Lift and Carry can prevent future chronic health problems

RED DEER — Parents can help their children avoid a lifetime of shoulder, neck and back pain by teaching them how to properly pick, pack, lift and carry school backpacks during the upcoming school year.

“Carrying an overloaded backpack or wearing one improperly can lead to poor posture, stress on the soft tissue in your neck and back, and unnecessary strain on muscles and joints,” says Alberta Health Services (AHS) physiotherapist Cheryl Klass.

Backpack basics of Pick, Pack, Lift and Carry help children to develop good backpack-carrying habits that will protect them from future health problems.

Pick the right pack:

• Choose a backpack with a padded back to reduce pressure and prevent the pack’s contents from digging into the back. 
  Choose a backpack with broad shoulder straps to help reduce pressure and a waist strap to help keep the pack firmly on the spine and balance the weight. 
• The backpack should be positioned just below the shoulders and rest on the hips and pelvis. 
• Backpacks with compartments may distribute weight more evenly. 
• Reflective material will increase visibility to others at night.

Pack only what you need:

• A backpack should not weigh more than 10 per cent of the user’s body weight. 
• An 80 pound (36 kg) child should carry no more than three large books. 
• Make sure the weight is evenly distributed. 
• Place heavy objects into the backpack, so the items are located closest to the child’s back. 
• Avoid placing bulky, sharp or pointed items near the back region.

Lift your pack properly:

• Bend both knees and grab the backpack with both hands. 
• Use the leg muscles to lift the pack. 
• Put one shoulder strap on, then the other.

Carry the pack correctly:

• Don’t sling the pack on one shoulder. 
• Use both shoulder straps and wear them snugly. 
• Use waist and chest straps if you have them.

Sharing information and best practices to prevent chronic diseases is among the goals outlined in the 5-Year Health Action Plan, jointly developed by AHS and the Government of Alberta, and supported by the province’s stable, 5-year funding.

Alberta Health Services is the provincial health authority responsible for planning and delivering health supports and services for more than 3.7 million adults and children living in Alberta. Its mission is to provide a patient-focused, quality health system that is accessible and sustainable for all Albertans.

• News release

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