Mind Your Back – Important Children’s Rucksack Advice

Spend a few moments understanding how to help your child choose and use their rucksack correctly and you could save yourself and your child pain in the long run!   Take a look at our 5 important things to consider when chosing a child’s rucksack

1.  Look for some or all of the following features:

• wide padded, adjustable shoulder straps to make carrying more comfortable and ensure you do not cut off your child’s circulation.
• a padded back to protect your child against any sharp or chunky objects they might be carrying such as lunch boxes or note pads.
• a waist / hip strap to help distribute the weight of a heavy load more evenly.  The hip belt should sit just on top of the hips below the waist.

Lighter weight or less padded rucksacks are fine for occasional use but the above tips are worthwhile bearing in mind if your child will be carrying their backpack around themselves for any length of time, for example on holiday or to and from school.

2.  Choose the right size rucksack

The ideal height of a child’s backpack is from the top of the child’s shoulders to the top of the hips.  The rucksack shouldn’t be bigger than this and should fit and rest on your child’s hips.  If your rucksack has a supportive waist / hip strap measure around your child’s hips and check the size of the hip belt to make sure it will fit.

3.  Don’t pack too much in

It is recognised by chiropractors and osteopaths that the amount a child can carry in their backpack should be no more than 15% of their own body weight.  If in doubt simply weigh your child and the bag with the items in and check it doesn’t exceed this amount!  If your child is using their backpack for school it’s a good idea to adopt a weekly weed out of unecessary items and encourage them to use a locker or desk to store things in rather than lugging things round with them all day.

4.  Pack your rucksack correctly
Make sure you pack the rucksack properly so that the weight is evenly distributed within the bag.  If your child is having to lean to one side or forwards to compensate, you either have too much packed in the backpack, or the items aren’t packed effectively.  Side pockets and separate zippered compartments can help keep things in place and share the load out properly.

5.  Carry your rucksack properly

Rucksacks are designed to balance the load being carried but it’s amazing how many children you see slinging their backpack across one shoulder.

Young, growing bones are more susceptible to damage and if children are encouraged from a young age to wear their backpack correctly it will help prevent any damage and get them accustomed to carrying their bag in the correct way for the future.

The correct way to wear a rucksack is evenly, on both shoulders. Tighten the straps so that the rucksack is close to your child’s body and not putting excessive strain on muscles and joints.

Useful links:

Back care for children
Rucksacks on wheels versus suitcases
Backpacks for boys and girls