Your child's backpack should be 10kgs less than their weight

It is common for children to be spotted with heavy backpacks. Many as young as three years carry heavy bags.

Interacting with them, for some especially those in primary six and seven, they have to carry all their books right from primary one.

12-years-old Gerald Kato a primary six pupils in one of the schools in Kampala said the school mandates them to carry all the books every day.

"We have to carry all the books right from primary one to primary six because teachers keep on referring us to some books from lower classes. We also have to revise all the books," he says.

Lifting Kato's bag leaves one wondering, the bag is more than 13 kilograms. It is all filled with counter books and other exercise books he has used from primary one.

On finding out if he knew the dangers of carrying such heavy luggage; Kato said he is not aware. He, however, revealed that many times he feels backaches whenever he puts down the bag.

Susan Akori, a senior physiotherapist at Mulago Hospital, says though it is exciting for every child to carry a backpack to school, it is not advisable for children to carry backpacks that weigh more than 10 to 20 percent of their weight.

According to Akori, when a child carries a heavy backpack for a prolonged period of time, it may cause excessive strain in one's neck, back, and shoulders.

She explains that such heavy backpacks over time can also lead to muscles getting fatigued, and with time, the wearer may fall into poor posture, which may lead to muscle imbalances, which, if long-term, may cause an increased risk of injury.

"Children who wear heavy backpacks have a tendency to lean forward to support the weight, which further implicates their posture. The weight forces can pull a child backward and could lead a child to bend forward at the hips or arch the back," she says.

She adds that children who wear their backpacks over just one shoulder might also develop lower and upper back pain and strain their shoulders and neck.

"Wrong use of the backpack can lead to bad posture. Children may be especially at risk for backpack-related injuries because they are smaller and may carry loads that are heavier in proportion to their body weight," she says.

Akori adds that the backpacks with tight, narrow straps that dig into the shoulders can interfere with circulation and nerves. "These types of straps can lead to tingling, numbness, and weakness in the arms and hands," she stresses.

Aggrey Kibenge, the outgoing under-secretary, Ministry of Education and Sports says carrying a heavy pack changes the way children walk and puts them at risk of falling, particularly on stairs or other places where a backpack puts a student off balance.

According to Kibenge, schools should have lockers or desks that have a secure space where children can keep their properties such that they do not have to move with the bag all the time.

The schools should ensure as a policy to prevent children from carrying unnecessary items that can add extra kilos in the bags.

He advises schools to encourage parents not to pack many things for their children to school, and parents should work hand in hand with the schools to ensure that they have safe places where children can store their properties.

Akori advises that children also have to learn the right way to pick up the backpack this can also help them to avoid back injuries.

According to her, when they are picking heavy bags, they should endeavour to bend at the knees and grab the backpack with both hands when lifting to the shoulders.

"All the backpack compartments should be used appropriately such that they are not concentrated in one place," she explains.

Hajat Safina Mutumba the senior education specialist, basic education, advises that children when carrying backpacks have to use both shoulder straps.

Stressing that bags that are slung over the shoulder or across the chest, those with only one strap, are not advisable for use by the children because they do not effectively distribute the weight as bags with two wide shoulder straps, hence can lead to straining muscles.

Mutumba also advises that when tightening the straps, it has to fit closely to the body. "The pack should rest evenly in the middle of the back and not sag down to the buttocks," she advises.

According to Mutumba, when the straps are properly tightened, besides comfort, it will also protect the child from being poked by sharp objects or edges such as pencils among others inside the bag.

"The bags can also have a waist belt, such that they help to distribute the weight more evenly across the body," she stresses.

Kibenge advises that when buying a backpack for a child, always ensure you buy a bag that does not add a lot of weight to the child's load. He says that some bags have materials that add heavy so coupled with the books and other things, the weight is likely to increases.

According to Kibenge, bags with wheels may also be good options for children who attend schools that have a good environment that allows the rolling of bags.