Choosing the right backpack for your child is about more than just picking out a stylish design. It's a choice that can greatly affect your child's health and comfort all year. To help parents, we interviewed Dr. Joseph Dela Paz, a family medicine physician at Doctor Anywhere, who shared expert advice on selecting and using backpacks to prevent back problems and injuries.
The 3 F’s of Choosing a Backpack
Dr. Joseph emphasizes that selecting the right backpack involves considering the 3 F's: Function, Form, and Fun.
Function: “First, take into consideration what the bag will be used for,” advises Dr. Joseph. “Will it be expected to carry a lot of school stuff? Will it be used daily or only on certain days? Also, an important factor is the distance your child will be walking while carrying the bag. Is your child's room just on the ground floor? Are there ramps available in case a stroller bag would be more applicable?”
Form: There are numerous options in the market, each with different sizes and forms. “A backpack is more advisable compared to a shoulder bag or sling bag since backpacks equally distribute the weight being carried. It is also advisable to choose a well-padded one to minimize the risk of strain to the back,” Dr. Joseph explains.
Fun: Learning should be enjoyable, and this includes the tools your child uses at school. Dr. Joseph suggests, “Bring your children with you when choosing a bag, make it a fun and fruitful activity in preparation for the big day—the first day of school!”
Proper Carrying Techniques
To minimize the risk of injury, it’s essential to understand how children should carry their backpacks. Dr. Joseph notes, “To minimize the risk of strain on the back and shoulders, it is important to choose a well-padded bag. A backpack is preferable to a shoulder or sling bag since a backpack equally distributes the weight on the shoulders. Lastly, whatever bag you choose to bring or however you carry it, the weight will always be a factor—learn to prioritize bringing only the essentials.”
Identifying an Overloaded Backpack
One of the common concerns for parents is how to identify if a backpack is too heavy for their child. Dr. Joseph suggests a practical approach: “Before the first day of school, try to do a ‘practice run’ with your child carrying his or her bag. Have your child carry the bag around the house and try to observe for the following: ask your child if they experience any tingling or numbness in their limbs, look for strap marks showing on the shoulder, or notice any posture changes while wearing the bag.”
For a more technical guideline, he mentions, “Some suggest that the weight of the bag should not be more than 10-20% of your child's body weight.”
Packing Tips for Even Weight Distribution
Proper packing can significantly reduce the risk of back strain. Dr. Joseph offers some useful tips: “In packing your child's bag, heavier items should be placed closer to your child's back. Also, use the side pockets to distribute the weight out and not only in the main compartment. Lastly, tighten the straps enough for it to fit closely to your child's body.”
Importance of Size and Fit
The size and fit of a backpack play a critical role in preventing back problems. Dr. Joseph asserts, “It is very important in preventing back problems and muscle strains. The straps should go over the shoulder properly, and wider straps are preferable. A bag with multiple compartments will also help distribute the weight. Lastly, try to check for the weight of the bag without anything in it—choosing a lightweight one would be ideal.”
A well-chosen and properly used backpack can make a significant difference in your child's daily life, setting them up for a successful and healthy school year ahead. For more expert advice on your child’s health, you can consult accredited doctors online, such as general practitioners, family medicine doctors, and pediatricians, through the Doctor Anywhere app. Our doctors are available on-demand or by appointment, even on weekends and holidays.
Download the Doctor Anywhere app for free on the App Store or Google Play Store to create an account for your child. In the absence of an ID, please use their birth certificate and the "Registry number" as their ID number. To learn more about kid’s health issues and the support services that are available, visit https://www.doctoranywhere.ph/children-health.
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Sources:
1. Dr. Dela Paz, Joseph Willie. Interviewed on 9 July 2024.
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