Back to School

It’s the most wonderful time of the year.  It’s back to school time!

Parents, let’s send our children back to school safely with these easy to follow backpack tips.

Choose a backpack with the following features:

·         Padded Back-to reduce pressure of contents on back

·         Padded, contoured, shoulder and chest straps-to disperse weight evenly. Adjust straps so backpack rests two inches above the waist

·         Waist belt or hip strap-helps disperse load onto hips

·         Compression straps-helps compress contents of backpack

·         Reflective material-for visibility

·         Don’t by a backpack that is too big for your frame- Shoulder straps should be comfortable where arms can move freely while in motion. The backpack should be contoured to the back where the top of the pack doesn’t go over the top of your shoulders and the bottom of the pack should not reach your buttocks.

 Wear it Right

  • Use both shoulder straps-Helps promote good posture. Leaning to one side can cause poor muscle development in spine and further cause low and mid back pain. Stand tall with head and neck aligned with shoulders

Pack it Light

  • Make sure your backpack is not too heavy-A full backpack should not weigh more than 15% of your body weight
  • Pack heaviest items closest to body


Parents, these are some indications your child’s backpack may not fit properly:

  • Pain while wearing the backpack
  • Persistent pain in mid back and or low back
  • Tingling or numbness in arms, wrist, hands
  • Red marks on the shoulders

 Talk to your Physiotherapist

Physiotherapists are healthcare professionals who help people of all ages and lifestyles gain and maintain their desired level of active living and physical mobility. At Parkway Physiotherapy in Hamilton and Altima Physiotherapy in Milton Physiotherapists not only treat injuries, they also teach you how to prevent the onset of pain or injury that can limit your activity.