With the beginning of the school season right around the corner, it’s a good time to consider your child’s backpack.

It is estimated that more than 40 million students carry backpacks in America each day. Many of these backpacks are overloaded, or fit poorly, resulting in a variety of injuries including neck pain, back pain, muscle spasms and headaches.

In 2000, the Consumer Product Safety Commission reported nearly 13,000 children were seen in the emergency room for backpack related injuries.

Here are some guidelines for choosing, loading and wearing backpacks that will help your children avoid these unwanted visits.

Choosing the backpack

1. A padded back helps minimize direct pressure on the back.

2. Wide, padded shoulder straps are recommended to avoid reducing circulation to the arms.

3. Waist and chest belts transfer some of the weight from the back and shoulders to the trunk and pelvis.

4. Multiple compartments are beneficial to better distribute weight in the backpack.

5. Reflective materials help enhance visibility at night.

6. Lighter is better.

Loading the backpack

1. The backpack should never weigh more than 15 percent of your child’s weight.

2. Load the heaviest items closest to your child’s back

3. Arrange the books and materials securely to keep them from shifting.

4. If the backpack is too heavy, consider using a bag with wheels.

Wearing the backpack

1. Wear both straps to help distribute the weight evenly and keep the spine in a neutral position.

2. Adjust the shoulder straps so the pack fits snugly to the child’s back while still allowing the pack to be put on and taken off easily.

3. Wear the backpack over the strongest mid-back muscles. The pack should rest evenly in the middle of the back.

4. Put on and remove backpacks carefully. Keep the trunk of the body stable and avoid excessive twisting.

Parents and children can avoid injury by recognizing the following warning signs that a backpack is too heavy or poorly fitting:

• Constant change in posture when wearing the backpack.
• Struggling when putting on or taking off the backpack.
• Tingling or numbness in the arms.
• Red marks on the shoulders.
• Hopefully these simple tips will help your children start the year off on the right track.

Jim Hlavacek MS, PT, DPT, is a physical therapist at The Rehabilitation Institute, 597 S. Enota Drive NE, Gainesville; 770-219-8200, www.nghs.com/rehab. His column appears monthly.