School is back in session so it is time for a little pop quiz. What is an item that almost every student carries? If you said backpack you are off to a great start. Do you know what it takes to be at the head of the class?

Let’s find out if you are a star student or need to brush up a little on your backpack knowledge.

Most students carry a backpack filled with their books at some point during their school day. Did you know a heavy back pack can cause neck, shoulder, or back pain. Those narrow straps can also compress on nerves in the shoulder leading to arm numbness, tingling, or weakness. Overweight backpacks can also change the center of balance making it easier to trip.

Here is the first quiz question. A student’s backpack should not weigh more than what percentage of the student’s weight? A) 50%, B) 25%, or C) 15%? Answer: (C) The American Academy of Pediatrics recommends that a backpack weigh no more than 15% of a child’s weight. For example, a 60 pound child’s backpack should weigh no more than 9 pounds.

Next question: What is the best way to wear a back pack? A) with one strap slung over one shoulder, B) with both straps used and using any additional chest or waist straps to help distribute the weight, C) dragging on the ground behind? The answer is, of course (B). Injuries are reduced when the backpack’s load is distributed across the body. Padded wide shoulder straps help distribute the weight evenly across the shoulders. Chest or waist clips can help take some of that load off the shoulders. There are some backpacks now that have wheels like suitcases. In that case, (C) rolling, not dragging, your backpack behind you may be a better option, but dragging a regular backpack is not a great idea if you want your backpack to last.

Here is the last quiz question. Where should you put the heaviest items in your backpack? A) at the very top of the backpack, B) on one side of the backpack, or C) at the bottom and center of the backpack? The answer is (C) at the bottom and center of the backpack. The load should be closer to the wearer’s center of gravity at the small of the back. This helps decrease risk for tripping or falling from the wearer being off balance.

How did you do? Before your student heads off to school, or you head off for a weekend hike, it is important for everyone to consider these wear and safety tips. Hopefully you do not find a forgotten sandwich from last year still stuck in the bottom. With this knowledge your students can be standing tall and proud at the head of the class. Have a great school year by staying safe and healthy out there.

Jill Kruse, D.O., is part of The Prairie Doc team of physicians and currently practices as a hospitalist in Brookings. Follow The Prairie Doc at www.prairiedoc.org and on Facebook, Instagram, and Threads featuring On Call with the Prairie Doc, a medical Q&A show, two podcasts, and a radio program, providing health information based on science, built on trust, on SDPB and streaming live on Facebook most Thursdays at 7 p.m. and wherever podcast can be found.