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Wear It Right

It’s common for people to lug around backpacks appearing to be twice their body weight. Though it may seem cool to sling a heavy load over one shoulder – long-term head, neck and shoulder pain is not. Here are some helpful tips that will help you carry backpack with ease.

BackpacksCan be Detrimental To Your Health

Carrying a heavy load can lead to poor posture and a distorted spinal column. Over time, this can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back.

Choosing A Good Backpack

Select a lightweight backpack in vinyl or canvas.
Pick a backpack with two wide, adjustable and padded shoulder straps, along with a hip or waist strap, and padded back.
Try the backpack for fit and comfort – ensure it’s not too snug around the shoulders and armpits, and that it’s proportionate to the wearer’s body type.

Packing it properly

• Your backpack should only contain what is needed for that day.
• A full backpack should be no more than 10 to 15 per cent of the wearer’s body weight.
• Place the heaviest objects close to the body and light or odd-shaped objects away from the back.

Putting the backpack on

Place the backpack on a flat surface and slip on the backpack one shoulder at a time, adjust the straps to fit comfortably.
When lifting the backpack use both arms and legs, and bend at the knees – give young children a hand.

Wearing a backpack

Backpacks should never be worn over only one shoulder – this can result in neck, shoulder and back pain.
Both shoulder straps should be used and adjusted so the backpack sits flush against the back.
Test the fit of the backpack by sliding your hand between the backpack and your child’s back – if you can’t slide your hand in, the backpack is too snug.
 
Now good luck trying to get your kids to follow these advices, but remember that as parents we help and guide them and ultimately hope for the best. This does not preclude following these advices for you too if you are wearing a backpack.
 

Consult your chiropractor

” For a healthier world “

 

Sources:1. Vancouver Island Health Authority, “Health & Safety tip #77: Backpack Ergonomics for Kids,” https://www.viha.ca/NR/rdonlyres/A0E2EB38-09DA-4B8F-A49A-98523E3D1F4A/0/77_backpack_erg_for_kids_sept10.pdf.
2. Illinois State Board of Education,Carrying Backpacks:Physical Effects, 2006. https://www.isbe.net/pdf/school_health/Carrying_Backpacks_Physical_Effects.pdf.
3. American Chiropractic Association, Backpack Misuse Leads to Chronic Back Pain, Doctors of Chiropractic Say, https://www.acatoday.org/content_css.cfm?CID=65.
4. Korovessis P1, Koureas G, Zacharatos S, Papazisis Z. Backpacks, back pain, sagittal spinal curves and trunk alignment in adolescents: a logistic and multinomial logistic analysis. Spine (Phila Pa 1976). 2005 Jan 15;30(2):247-55.
5. Canadian Chiropractic Association