More than 79 million students in the United States carry backpacks. And, unfortunately, many of them are carrying backpacks that are too heavy or they are carrying them incorrectly. The result: back pain or injury. Carrying a backpack bears some real risks for young spines. Here are few things parents should keep in mind as they send their children off to school.

1. Find the Right Backpack

It’s important to start with the right backpack. Look for lightweight fabrics like canvas rather than leather. Also, make sure that the shoulder straps are adjustable, at least two inches wide and preferably padded. There are several special spine-friendly options that have hip straps, waists belts or frames to help distribute the backpack’s weight more evenly.

2. Lighten the Load

Speaking of weight, according to the American Chiropractic Association, a backpack should never weigh more than 10 percent of the student’s body weight. Carrying a too heavy backpack for an extended period of time can distort the natural curves in the middle and lower backs, causing muscle strain and irritation to the spine joints and the rib cage.

3. Pack it Perfectly

No matter the style of your child’s backpack, there are ways to pack it that will help reduce the risk of back pain or injury. For example, pack the heaviest objects first so that they are carried lower and closest to the body. If the backpack has compartments, this will help you distribute the load more evenly.

4. Carry Only What You Need

Carrying unnecessary items can lead to unnecessary risks. Encourage your child to only carry the books and supplies he or she needs on a particular day. Leaving some items at home or making frequent trips to a locker during the day can help. Another idea is to have him or her clean out the backpack once a week.

5. Carry it Correctly

Kids can find very creative ways to carry their backpacks: over one shoulder, dragging on the floor, carrying it in the front and even balancing it on their head. All of which are wrong. Backpacks should fit snugly to the body with the bottom of the backpack resting comfortably two inches above the waist and with the adjustable straps resting comfortably on both shoulders.

Backpacks, when used correctly, can help kids carry supplies and books in a very safe way. Use these tips to help ensure that you and your child have a spine-friendly school year.

Dr. Jessica Dziurkowski is a chiropractor with Precision Chiropractic & Wellness and is a member of the International Chiropractic Pediatric Association. For more information visit www.ChiropracticLR.com.