More Than Just Heavy Bags: A Fresh Look at Children's Back Pain

This is a question we often get from worried parents concerned about a child’s backpack being heavy. The simple answer is, probably not.  A systematic review in British Journal of Sports Medicine concludes that, “There is no convincing evidence that aspects of schoolbag use increase the risk of back pain in children and adolescents.” 

What do we know? A big study tells us:

• Kids who don’t move much have higher odds of getting back pain. 
• Social, emotional, and family factors play a role in children developing back pain. 
• Children who don’t move as much, particularly those who engage in long periods of daily screen time, are at increased risk for having a higher body weight. Sedentary lifestyles are linked to negative effects on health factors such as higher blood pressure and cholesterol levels, poorer fitness levels, emotional well-being, school performance, and mental health. 
• We know that adolescent back pain can lead to a higher likelihood of adult back pain. 
• The “perception of heaviness of the back pack” is associated with back pain.

What can we do? 

• Encourage movement! Any activity counts and the benefits are HUGE. Read about them here.
• Limit screen time. We know it’s hard, but setting limits on phones, tablets, and tv creates more time for movement. Start small-maybe an hour less per day. This is also a good opportunity to make this a daily family habit. 
• Don’t focus too much on the weight of the backpack in conversation. This may increase awareness which increases their perception of it, making their back feel worse. 
• Attention is not a neutral force. It is designed to increase our awareness of what we choose to bring it toward.
• Check-in on their emotional, social, and mental health. Back pain and emotions are connected. This plays a role in developing back pain and YOU can help them. Find them a therapist if needed. 
  • Questions as easy as, “Try asking how was your day at school? Is anything worrying you?  Being curious and asking questions can be impactful to a kid. 

How do we do it?

Back-to-school can be a tricky time. Back pain is a tricky issue. They’re both complex and multi-factorial and deserve an equally dynamic approach. 

Don’t blame their back pain on a backpack or a mattress. Research is showing that’s not a high-leverage solution. Dig a little deeper and see if there’s more going on. If you need help, make an appointment with one of our expert PCPs, who can help walk you and your child through a multi-point wellness exam to identify areas of opportunity. Want to start some body strengthening for your back-pain ridden teen? If you live in Northern California, go to Motion! Prevention is worth it!