Is the school bag too heavy? Let's find out exactly what causes backpack issues!

Does your child carry a big backpack to school in the morning? Books, lunch box, water bottle... With all this, the backpack becomes very heavy, right? So, if this backpack is not used properly, it can cause problems not only for our children's back and neck, but also for their entire body. Today, let's talk about the problems that can be caused by this school backpack and how to avoid them.

What happens if you use the school bag incorrectly?

Simply put, if a backpack is not used properly, it can lead to not only back problems, but even injuries. Let's see how that happens:

• Leaning back and leaning forward: Imagine, when the weight of the backpack increases, that weight seems to be pulling the child back. Then the child automatically leans forward to balance it. When you constantly lean forward like this, there is a high chance of neck, shoulder, and back pain . This is a nuisance that the child does without even realizing it. If such incorrect postures (postural problems) continue, even the natural curves of the spine can change.

• Carrying a backpack on one shoulder: Some children carry their backpack on only one shoulder. Or they carry a messenger bag. This causes the weight to be on one side, so they try to balance the weight on the other side. This can lead to upper and lower back pain , as well as shoulder and neck strain . To be precise, it puts unnecessary pressure on the muscles on one side of the body.

• Tight, loose straps: If the straps on the bag are too tight, they can cut into the shoulder. This can cause numbness, tingling, and sometimes loss of sensation in the hands and fingers . This is because the straps can compress the nerves and blood vessels in the shoulder. This is called ``nerve compression'' in medical terms.

• Increased risk of falls: Carrying a heavy backpack can make a child's balance less. This can make it more likely for them to fall, especially when climbing stairs or boarding a bus . Just imagine, even a slight slip can make it difficult to control your child with the weight of the backpack. Such falls can lead to serious injuries, such as fractures.

• Obstruction and Danger to Others: Children carrying large bags sometimes don't realize how much space their bags take up. So when turning, or when walking through tight spaces (like between seats on a school bus) , the bags can hit others . Also, large bags left on the ground can trip other children, and sometimes the bag can fall on a child . This is also something we don't think about at all, right?

How do I know if there is a problem with my bag?

There are a few signs that you can look out for to tell if your bag is causing you trouble. Pay attention to these:

• Does it feel very difficult to put on and take off the bag?
• Do you have to lean forward while carrying the bag?
• Do you often get back pain ?
• Do you often have pain in your shoulders and neck?
• Do you feel numbness or weakness in your hands or fingers?

If you have these symptoms, you should reduce the weight of your bag or change the way you carry it. If you still have back pain, numbness in your arms and legs, or a feeling of weakness, it is best to see a doctor for advice . You may even need the help of a physiotherapist.

So, how do you choose the right bag?

Keep these points in mind to choose a bag that will help you, not work against you:

• Backpacks are best: Backpacks are better than shoulder bags or messenger bags for carrying things like books. The reason for this is that the weight of the bag is distributed evenly across the body. The strongest muscles in our body, namely the back and abdominal muscles, support the bag.

• Be careful how it is made:
• Padded, wide straps: Look for a bag with two well-padded straps that go over both shoulders. The wider the straps, the better . This way, the weight isn't concentrated in one place, but is distributed across the shoulders.
• Waist belt: It's a good idea to choose a bag that has a waist belt . This will distribute the weight not only from your shoulders but also to your waist, reducing the strain on your back.
• Multiple compartments: If the bag has multiple compartments, it can also help distribute the weight. It's also easier to keep the heaviest items close to your body.
• A lightweight backpack: If the backpack is lightweight, it is easier to control the total weight of the items you carry. There are some backpacks that weigh only a few kilos when empty. Those are not good at all.

How should I use the bag?

It is very important to follow these tips to avoid back pain and other problems.

Let's reduce the weight of the bag!

• No matter how well-made the bag is, the less weight it has, the better for your body . Generally speaking, a bag should not weigh more than 10% to 20% of your body weight. For example, if you weigh 50 kg, your bag should not weigh more than 5 to 10 kg. If you are a small child, this amount should be even less. You can check the weight of the bag using a bathroom scale at home.
• Without having to carry books in your bag all day,Use the school locker frequently . Only take out books when needed. It would be even better if you could leave books you don't need for homework at school.
• When packing your bag, arrange the heaviest items closest to your back . That means on the inside of the bag, touching your back.
• Don't throw everything into the main compartment. Use the side pockets and other compartments in the bag to distribute the weight .
• If your bag is really heavy, take a few non-essential books out of your bag and carry them by hand . While it may be difficult to do this every day, it's a good solution for really heavy days.

This is how to properly carry and carry a bag!

• Use both shoulder straps . Bags that are carried on one shoulder, across the chest, or with only one strap can put unnecessary strain on the muscles. It can also cause imbalance.
• Tighten the straps to make the bag fit snugly against your body . If the straps are loose and the bag is hanging down, there is too much pressure on your back. The bag should be evenly distributed in the middle of your back , not hanging down towards your buttocks.
• Back injuries can be largely prevented by lifting the bag properly . As with any heavy object, bend your knees, keep your back straight, and hold the bag with both hands to your shoulders . Bending over suddenly to lift can cause serious damage to your back.

Is it important to strengthen our core?

Yes, it's really important! One of the best ways to prevent back problems is to strengthen the muscles in your torso that help keep your body stable, especially your lower back and abdominal muscles . If these muscles are strong, your spine will have a lot of support to support the weight of the backpack. Basic exercises in weight training, Pilates, and yoga are very useful for this. These improve your core strength. It's a good idea to introduce these types of exercises in a way that is suitable for children.

So, what are the most important things we learned today? (Take-Home Message)

So, it's very important to remember these points to make your child's school bag their best friend, rather than a nuisance.

• Be careful about the weight of the bag: it should not weigh more than 10% to 15% of the child's body weight. (Some places say 20%, but for small children that may seem like a bit much, so let's think of 15% as a maximum).
• Choose the right bag: Choose a lightweight bag with wide, padded straps, a waist belt (ideal if it has one), and several compartments.
• Use it correctly:Put on both straps, keep them close to your body, and place the heaviest items closest to your back. When lifting from the ground, bend your knees and lift.
• Listen to your child's body: If your child complains of back pain, neck pain, or numbness in their hands, don't ignore it. Get it checked out right away.
• Get Strong: Introduce your child to exercises and games that strengthen the muscles in the core.

Remember, if you take care of these things at a young age, you can avoid a lot of long-term problems like back pain and neck pain when you grow up. I hope these tips will help you and your child live happily with a healthy back!

School bags, back pain, children's health, Backpack safety, spine, correct posture, school children