According to Dr. KL Kalra, Senior Consultant, Department of Spine Surgery, Sir Ganga Ram Hospital, New Delhi (India), when children carry backpacks that are too heavy, it can put pressure on the spine and lead to the risk of scoliosis. This pressure can cause the spine to curve or misalign, affecting posture and long-term health. To protect your child's spine, make sure the backpack is not too heavy and always wear it properly, distributing the weight evenly on both shoulders.
How can heavy backpacks affect the spine?
Carrying a backpack that is too heavy can put unnecessary stress on a child’s growing body, especially for school-age children. Dr. Kalra explains that when a backpack is heavy, children tend to hunch forward, causing a hunched back. This constant pressure on the muscles of the shoulders, back, and neck can lead to chronic muscle fatigue and spinal deformities.
Carrying excess weight causes children to lean forward, straining the spinal extensor muscles and developing poor posture habits. If not corrected, this can lead to back, shoulder and neck pain. Dr. Kalra warns that if left untreated, children can develop serious spinal problems, such as scoliosis, where the spine curves abnormally.
Signs parents should pay attention to
According to Dr. Kalra, parents should monitor their children for the following signs of stress or spinal problems:
Back or shoulder pain, especially after school, can be a sign of too much stress.
A hunched back or rounded shoulders can be a sign of kyphosis.
One shoulder being higher than the other can be an early sign of scoliosis.
Rapid fatigue or pain in the shoulders and back after wearing a backpack are warning signs.
Neck strain due to poor posture can also lead to headaches.
Solutions for better posture and spinal health
Parents can take note of the following to minimize risks and help children have better posture:
Make sure your child's backpack weighs no more than 10-15% of their body weight. Encourage your child to carry only essential items and leave unnecessary books at home or school.
Use wide, padded straps to distribute weight evenly and reduce strain on shoulders.
Choose a backpack with multiple compartments to distribute weight evenly, helping to reduce stress on the muscles.
Make sure the backpack sits centered on your back and does not hang low on your hips. Adjust the straps to keep the backpack in the correct position.
Teach children to stand and sit up straight, with their shoulders back and their heads in line with their spines. Proper sitting posture in the classroom is also important.
Do exercises that strengthen the back and shoulder muscles, especially the spinal extensors.
Encourage children to take frequent breaks from carrying their backpacks and engage in light stretching to relieve muscle tension.
