The president of the Spanish Society of Rehabilitation and Physical Medicine (SERMEF), Helena Bascuñana, has warned that the school backpack should not turn into a "portable locker." Therefore, she advises emptying it every day, organizing it according to the day's schedule, and including only the essentials to avoid overloading the back.
"In addition, the load should be distributed correctly and carried well adjusted with its two straps," Bascuñana pointed out on the occasion of the start of the new school year.
In this regard, the head of SERMEF emphasizes that it is not enough to acquire an ergonomic backpack at the beginning of the academic year and neglect it until the end of the term. "An appropriate backpack can end up being harmful if it is filled with materials that the child will not use, if the contents move inside it, or if it is carried hanging from one shoulder," explains the doctor.
The rehabilitation doctor stresses that "prevention begins before leaving home." "Preparing the backpack should be part of the daily routine: emptying it, checking the scheduled subjects, and including only what is necessary. This review allows for the removal of objects that accumulate during the week and progressively increase the load," she pointed out.
Check the weight, organize the contents, and adjust the backpack
Bascuñana emphasizes that when assessing the total weight, everything being transported should be considered, including the pencil case, electronic devices, or the water bottle. "As a reference, the load should be kept below 10 percent of body weight whenever possible, while 15 percent should be understood as a limit that should not be exceeded," the specialist added.
"Heavier objects should be placed close to the back and remain stable. Compartments help organize the contents and distribute the load. The backpack, in addition, should be proportional to the size of the child or teenager and not larger than their torso," describes the president of SERMEF, who adds that the backpack "should also have two wide, padded, and adjustable straps, which must always be used together."
"The backpack should be close to the body and may include a lumbar belt and a chest strap to better distribute the weight and reduce swaying. Carrying it in a crossbody style or with one strap forces the body to compensate for the load. A well-chosen backpack loses much of its advantages if used improperly," warns the doctor.
The backpacks with wheels and the role of schools
On the other hand, the rehabilitation specialist points out that "in addition to the weight, it is advisable to assess the duration of the journey and the characteristics of the school." Thus, she emphasizes that it does not require the same effort to carry the backpack for a few minutes as it does to cover long distances or climb several flights of stairs.
"Backpacks with wheels can be practical on flat routes, but stairs, curbs, and other uneven surfaces require lifting them, often with one hand. This generates an asymmetrical load and can cause overload in the back, shoulder, arm, or wrist," she describes.
In this context, the president of SERMEF insists that lightening the weight should not fall solely on the student and their family. "Educational institutions can also contribute through better coordination of the requested materials, reasonable use of digital resources, and the availability of spaces to leave certain books," she explained.
"Families can teach how to pack the backpack, but we must also ask ourselves if everything it contains needs to travel every day from home to school and from school to home. Avoiding unnecessary loads requires the collaboration of students, families, and schools," she states.
Beyond the backpack: physical activity and healthy habits
Finally, the rehabilitation doctor emphasizes that the protection of musculoskeletal health during the school year goes beyond the correct use of the backpack. "Physical activity, rest, and reducing sedentary time are equally important. WHO recommends that children and adolescents aged 5 to 17 engage in an average of at least 60 minutes of moderate or vigorous physical activity daily and incorporate activities that strengthen muscles and bones at least three days a week," she indicates.
"Walking to school when possible, climbing stairs, playing, and practicing sports helps develop muscles and combat sedentary behavior. The return to school should serve to recover healthy routines, not just to debut new materials," she concludes.