Jen Graham P.T. School Backpack Basics

Back to school tips and tricks

It is often challenging to find a backpack that is ‘cool’, just the right size for all of the school day necessities and fits correctly! Correct fit should be your first priority!

Consider this: If a child carries his or her backpack for only 15 minutes in the morning and 15 minutes in the afternoon, they will carry it for 2 hours and 30 minutes per week.  There are 180 school days in a year.  That means the child would carry the backpack for 5,400 minutes or 90 hours per year.  It makes sense to choose the right backpack that fits well!

Proper Fit
Poorly fitting backpacks can contribute or cause neck pain, back pain, numbness or tingling in the arm and poor posture.
The top of the backpack should be approximately level with the shoulders.  The bottom should rest at the level of the waist/small of the back.  You can measure the distance from the waist (at the belly button) to the level of the top of the shoulders and add 2 inches to approximate the appropriate height of the back pack.  It should not be any wider than your child’s body.
Choose a light backpack that is large enough to accommodate only the items that the child will need during the day.  Larger backpacks allow for carrying unnecessary items that add to the total weight.
Look for wide padded straps and tighten the straps so that the backpack rests flat against the child’s back.
Multiple compartments help to evenly distribute the weight.  A waist belt allows the load to be shared by the back, pelvis and hips.

Weight
A report by the United States Consumer Product Safety Commission states that 75% of all 8-12 year old children have reported experiencing back pain from carrying backpacks that are too heavy.  Most sources suggest that the backpack should not weigh more than 15% of a child’s body weight.  Some recommend less than 10%.
 
The American Physical Therapy Association, American Academy of Orthopedic Surgeons, and American Chiropractic Association recommend these limits:
Child’s Weight     Maximum Backpack Weight
60 lbs.            5 lbs.
60 - 75 lbs        10 lbs.
75 - 100 lbs.      15 lbs.
100 – 125 lbs      18 lbs.
125 - 150 lbs      20 lbs.
150 - 200 lbs.     25 lbs.
 
No one should carry more than 25 pounds in a backpack.
 
Weigh it!  You may be surprised at how the weight of a water bottle, snack, lunch, folders, and books can add up!  Do not allow your child to carry unnecessary items in the back pack. Keep it as light as possible.
Remember: Even a “strong” child’s spine is still developing!

Posture
Take note of your child’s posture when wearing the back pack.  If they are leaning forward or backward or tilted to the side, then it is too heavy for their individual body, even if it falls within the guidelines.  Lighten it up!
Teach your children the importance of protecting their backs early.  Encourage them to wear the back pack correctly, lighten the load, and maintain good posture.  Children can and do develop back pain, repetitive use injuries, muscle imbalances, and poor posture from the external forces on their developing bodies.  Start their year off right with a properly fitting backpack!

Need help? Call me to schedule a free 15 minute back pack assessment!
 
Jennifer Graham, P.T.
www.jengrahampt.com
617-970-2193

Brookwood School Summer Program for kids Pre-K through 9 in Manchester Massachusetts

StoryWalk Series at Maudslay

“Magnificent Monarchs” by Linda Glaser Storywalk at Maudslay State Park in Newburyport Massachusetts
Enjoy this pre-school StoryWalk® at your leisure with the younger set and combine reading and time in nature! “Magnificent Monarchs” by Linda Glaser is featured in this StoryWalk Series. Younger kids will love this gentle, richly illustrated children’s nonfiction book aimed at preschool–third grade...
7:00 am to 8:00 pm

Maudslay in Bloom Self-Guided Walk

 Maudslay in Bloom self guided walk at Maudslay State Park in Newburyport Massachusetts.
Maudslay State Park in Newburyport, Massachusetts, offers a delightful self-guided walk that is perfect for families with children. The park's 480-acre expanse, once the Moseley Estate, is rich with historical charm and natural beauty. Families can embark on a self-guided tour through lush...
7:00 am to 7:00 pm

Saugus Iron Works Park Grounds & Estuary Walk

Take a hike along the Saugus River Estuary ande explore the Saugus Iron Works Park grounds in Massachusetts
Learn about the natural world in Saugus while ecploring the park ground ast the Saugus Iron Works National Historic Site in Massachusetts.
7:00 am to 7:00 pm

Babson Farm Quarry Self-guided Walking Tour at Halibut Point

Kids will enjoy this tour of the Halibut Point State Park and Quarry with a focus on its stone-cutting history!
Take a self guided tour at one of Massachusetts most beautiful locations!
7:00 am to 6:00 pm

Red, White & Blue Pancake Breakfast

Pancake Breakfast at Tuck's Point Manchester Ma is a July 4th tradition!
The Annual Red, White & Blue Pancake Breakfast at Tuck's Point will feature live music, pony rides, a great breakfast and more at the beautiful seaside setting of Tuck's Point! There of course will be pancakes with all the fixings, eggs, bacon, coffee, pony rides and face painting for the kids...
7:30 am to 11:30 am

Amesbury Days Celebration

Amesbury Days is a celebration of the onset of Summer and community.
Amesbury Days is a a 8-day celebration of all things Amesbury that kicks off the summer with fun and exciting community events in Amesbury, Massachusetts. Fireworks, a block party and a 5k walk/run will be just some of the highlights of this years' Amesbury Days celebration. There will be events...
9:00 am to 9:00 pm

Haverhill Farmers' Market

Haverhill Farmers Market, North Shore Farmers Market, Cape Ann Farmers Marke
The vibrant, colorful Haverhill Farmers Market is where local farmers and food producers meet to sell directly to the community. Established in 1978, the Haverhill Farmers Market mission is to provide access to farm-fresh products and promote local agriculture, as well as serve as a social...
9:00 am to 1:00 pm

Interpretation Station at Maudslay

Learn about the bloom cycles at Maudslay State Park in Newburyport Massachusetts
Join the park interpreter at this station to discover the many park perks at Maudslay! Each week a different feature and area will be highlighted. Check the board at each entrance to find the location of the Interpretation Station. For all ages.
9:00 am to 4:00 pm

Rockport Farmers' Market

The Rockport Farmers' Market runs every Saturday at Rockport Music in Downtown Rockport!
The Rockport Farmers Market offers a variety of locally-grown produce, hand-crafted products, baked goods, and live music. It provides a community space to support local farmers and artisans.
9:00 am to 1:00 pm

Marblehead Farmers' Market

Find fresh local produce and other foods at the Marblehead Farmer's Market!
The Marblehead Farmer's Market boasts 15+ local farms, and booths with an educational spin nutrition, vendors and farms selling homemade prepared goods and craft vendors that are switched up in a rotation basis week to week. Additionally there are entertainers and exhibits by environmentally...
9:00 am to 12:00 pm

CraneOutdoors: Kayak Historic Fox Creek

Kayak the twists and turns of Fox Creek in Ipswich with the Trustees of Reservations
The Great Marsh—the largest contiguous salt marsh in New England—is not only brimming with fascinating natural history, it is also home to a rich cultural history. Nowhere is this more evident than in the meandering waters of Fox Creek. Connecting the tidal estuaries of the Essex River basin and...
9:00 am to 12:30 pm

Andover Farmers' Market

Find Fresh Local Produce at the Andover Massachusetts Farmers Market North of Boston
The Andover Farmers Market is a vibrant hub connecting local farmers, artisans and the community through the joy of local food. Whether you come for carrots or conversation, it is a place to nourish the body, mind and spirit.
9:00 am to 1:00 pm

Crane Outdoors: Kayak Adventure on the Castle Neck River

Take a guided kayak paddle adventure on the Castle Neck River with the Trustees of Reservations!
One of the best was to enjoy the natural beauty of the Massachusetts North Shore is kayaking the placid waters of the Great Marsh—the largest continuous stretch of salt marsh in New England, extending from Cape Ann to New Hampshire. The Castle Neck peninsula on the Crane Estate is a vast barrier...
9:00 am to 5:00 pm

Amesbury Days 5k

Start a new summer tradition with the Amesbury Days 5k on July 4th weekend.
Hosted by High5Em, and sponsored by Amesbury Chevrolet. Make some fitness and fun part of your Amesbury Day celebrations with this Amesbury Days 5k event, whether you want to run, jog or walk, this event caters for all abilities. 
9:00 am to 12:00 pm

Saint Peter's Fiesta | Saturday

A highlight event at St. Peter's Fiesta in Gloucester, MA is the infamous Greasy Pole contest near Pavilion Beach
The Saint Peter's Fiesta is an annual festival in Gloucester, Massachusetts celebrating the city's fishing heritage, close-knit families, community, and religious traditions.  The five-day celebration includes a carnival, live entertainment, and unique traditional events like the infamous 'Greasy...
10:00 am to 11:30 pm

Swan Boat Rides in Boston Public Garden

Swan Boat Boston North Shore Parent, North Shore Parents Summer Activities Guide
The Public Garden may be one of the most ideal picnicking locations in Boston. Well-groomed and overflowing with tulips, cherry-trees, with willows cascading over the duck pond, the Boston Public Garden is a great place to relax during Boston's most beautiful season.
10:00 am to 4:00 pm

Long Hill Garden Tours

Tour the Gardens at the Trustees of Reservations Long Hill Gardens in Beverly, Massachusetts!
The Trustees of Reservations invite you to join our expert guides for a tour around Long Hill’s stunning Sedgwick Gardens and learn more about the special plants. Visit Long Hill’s breathtaking gardens and stately historic house for a guided tour. Enjoy the rich history of this grand country estate...
11:00 am to 12:00 pm

Guided Tour | When Granite Was King!

Find out the story behind the history of granite quarrying at Halibut Point State Park in Rockport, Massachusetts!
Halibut Point State Park is also a granite quarry with a history that goes back billions of years! Over one hundred years ago, the Rockport Granite Company quarried granite stone here.
11:00 am to 12:30 pm

Saugus Iron Works House Tours

Free Ranger guided tours of the Saugus Iron Works House in Massachusetts
Join National Park staff at Saugus Iron Works National Historic Site for a 30-minute tour of The Iron Works House.
11:00 am

Saugus Iron Works Tours

Free Ranger guided tours at Saugus Iron Works Colonial Industrial Site in Massachusetts
Join the National Park staff at Saugus Iron Works National Historic Site for a tour of the colonial industrial site. On select days, you may be able to stick around and witness pop-up molten iron pour, blacksmithing, waterwheel demonstrations, and take part in hands-on river stewardship activities.
2:00 pm

Newburyport Lantern Festival

Greater Newburyport Ovarian Cancer Awarness GNOCA will host the annual Lantern Festival.
Greater Newburyport Ovarian Cancer Awarness GNOCA will host the annual Lantern Festival at Downtown Newburyport. In the Asian tradition, we will remember families & friends & make wishes for the future. Come decorate, light, & float lanterns at dusk.
6:30 pm to 9:00 pm

Fireworks and Beach Concerts at Salisbury Beach

Fourth of July Fireworks at Salisbury Beach include a campfire and marshmallow roast on the beach.
Join us at Salisbury Beach for an unforgettable family night out! Every Saturday through the summer, enjoy spectacular fireworks (weather permitting) that light up the sky. Before the fireworks, there's a live concert starting at 7:30 PM on the Salisbury Oceanfront Stage, perfect for families with...
7:30 pm to 11:00 pm

Firefly Foray

Come Explore Maudslay State Park on a Firefly Expedition in Newburyport Massachusetts!
You’ve always wanted to know about those flashing insects who come out at night. Here’s your chance! Learn about the life of a firefly, then go on a walk to observe firefly behavior and see them close up. Bring a net or jar to catch (and release) fireflies.
8:30 pm to 9:30 pm

Sunday, June 29

Todd Farm Market

Come to Todd Farm on Sunday - A classic New England Fleas Market in Rowley Massachusetts!
From early Spring to late Fall, Todd Farm is a great Sunday destination for families!  Head to the farm and explore the outdoor award-winning Market featuring up to 240 vendors from all over New England and New York!
5:00 am to 3:00 pm

StoryWalk Series at Maudslay

“Magnificent Monarchs” by Linda Glaser Storywalk at Maudslay State Park in Newburyport Massachusetts
Enjoy this pre-school StoryWalk® at your leisure with the younger set and combine reading and time in nature! “Magnificent Monarchs” by Linda Glaser is featured in this StoryWalk Series. Younger kids will love this gentle, richly illustrated children’s nonfiction book aimed at preschool–third grade...
7:00 am to 8:00 pm

Saugus Iron Works Park Grounds & Estuary Walk

Take a hike along the Saugus River Estuary ande explore the Saugus Iron Works Park grounds in Massachusetts
Learn about the natural world in Saugus while ecploring the park ground ast the Saugus Iron Works National Historic Site in Massachusetts.
7:00 am to 7:00 pm

Maudslay in Bloom Self-Guided Walk

 Maudslay in Bloom self guided walk at Maudslay State Park in Newburyport Massachusetts.
Maudslay State Park in Newburyport, Massachusetts, offers a delightful self-guided walk that is perfect for families with children. The park's 480-acre expanse, once the Moseley Estate, is rich with historical charm and natural beauty. Families can embark on a self-guided tour through lush...
7:00 am to 7:00 pm

Babson Farm Quarry Self-guided Walking Tour at Halibut Point

Kids will enjoy this tour of the Halibut Point State Park and Quarry with a focus on its stone-cutting history!
Take a self guided tour at one of Massachusetts most beautiful locations!
7:00 am to 6:00 pm

Pancakes in the Pines

Come join the fun of a delicious morning pancake breakfast in the pines at Amesbury Town Park
Come join us for a delicious morning at Amesbury Town Park as our local service clubs bring back the much loved Pancakes at the Pines event! Indulge in fluffy pancakes, juice, and freshly brewed coffee while enjoying the beautiful scenery of the park in the company of friends and neighbors. Tickets...
8:00 am to 11:00 am

Newburyport Farmers' Market

Newburyport Farmers find organic locally grown produce, meat, dairy Newburyport
The Newburyport Farmers Summer Market celebrates local fresh produce every Sunday morning rain or shine!  Start your Sunday browsing fresh North Shore local produce, meats, cheeses, and seafood in an open air market atmosphere! Food and beverage vendors offer fresh hot coffee, breakfast treats and...
9:00 am to 1:00 pm

Crane Outdoors: Kayak Adventure on the Castle Neck River

Take a guided kayak paddle adventure on the Castle Neck River with the Trustees of Reservations!
One of the best was to enjoy the natural beauty of the Massachusetts North Shore is kayaking the placid waters of the Great Marsh—the largest continuous stretch of salt marsh in New England, extending from Cape Ann to New Hampshire. The Castle Neck peninsula on the Crane Estate is a vast barrier...
9:00 am to 5:00 pm

Amesbury Days Celebration

Amesbury Days is a celebration of the onset of Summer and community.
Amesbury Days is a a 8-day celebration of all things Amesbury that kicks off the summer with fun and exciting community events in Amesbury, Massachusetts. Fireworks, a block party and a 5k walk/run will be just some of the highlights of this years' Amesbury Days celebration. There will be events...
9:00 am to 9:00 pm

Interpretation Station at Maudslay

Learn about the bloom cycles at Maudslay State Park in Newburyport Massachusetts
Join the park interpreter at this station to discover the many park perks at Maudslay! Each week a different feature and area will be highlighted. Check the board at each entrance to find the location of the Interpretation Station. For all ages.
9:00 am to 4:00 pm