During this first week of classes, children are excited to head back to school and see all of their friends.

However, when it comes to their backpack, if they don’t know exactly how to choose, load, lift and wear them, then their backpack can be a pain in the back — literally. Not to mention the neck, head, and shoulders.

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture.

It can even distort the spine, forcing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.

More than 50 per cent of young people experience at least one episode of lower back pain by their teenage years.

Research indicates that this could be caused, to a great extent, by improper use of backpacks.

Here are a few pointers to help you help your school age children carry their load comfortably and safely.

1) Choose the right backpack:

Forget leather! It looks great, but it’s far too heavy. Go for vinyl or canvas.

Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.

Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.

2) Packing it properly:

They’re not moving out! Make sure your children’s packs contain only what is needed for that day, and that the weight is distributed evenly.

It’s a good idea to know roughly what each item weighs.

The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s own body weight. Pack heaviest objects close to the body, and place bumpy or odd shaped ones on the outside, away from the back.

3) The right way to wear a backpack:

Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. I repeat!  DON’T sling your backpack over one shoulder — this can cause the spine to lean, putting stress on the joints and muscles in the mid and lower back. If a backpack is fitted properly, you should be able to slide your hand between the backpack and your child’s back.

The waist strap should also be worn for added stability. The waist strap reduces the strain on your back and transfers some of the load to your hips.

Finally, don’t carry your backpack too low on your back as this will cause you to lean forward and puts the weight on your upper back.

If your child does complain of back pain, numbness or weakness in his or her arms and legs, have them examined by a chiropractor as soon as possible.