Backpack safety can prevent injury

August 27
Backpack safety can prevent injury

Dr. Jarrett Kaminsky Special to the Abington Journal

Back pain is common among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier in life than previous generations. A recent study interviewed 1,122 children of which 74 percent reported experiencing back pain in the previous month. One major contributing factor is the use of overweight backpacks.

While carrying a backpack to school may seem harmless, it can cause back and neck problems for students who do not carry their backpacks properly or who carry too much weight. In the year 2006 alone, more than 7300 injuries due to overweight backpacks were reported. Not only can overweight backpacks cause injuries, but they can also cause bad habits like poor posture and excessive slouching, which can lead to long term health problems. The following tips may help prevent the pain that backpack misuse could cause children:

1) Choose right.

The proper size backpack should be 75 percent of the length of a person’s spine (approximately two inches above the waist). It should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing the person to lean forward when walking.

2) Pack right.

The maximum weight of a loaded backpack should not exceed 15 percent of a person’s body weight (i.e. a 100 pound person should not carry more than 15 pounds). 3) Lift right.

When lifting a backpack, users should face the pack, bend at the knees, lift with the legs, and apply one shoulder strap at a time.

4) Wear right.

Backpacks should be worn with both shoulder straps at all times. Carrying a backpack on one shoulder can cause a shift of weight to one side causing an imbalance, which can lead to neck pain, back pain, or muscle spasms. Shoulder straps should also be padded and adjustable to fit the person’s body. Straps that are too loose can cause the backpack to dangle, causing stress on the back and shoulders.

6) Place items right.

Use a backpack with individualized compartments to help position the contents most effectively. Place the heaviest items in the compartment closest to the back to help decrease the amount of stress placed on the back.

7) Have your spine checked.

Keeping the spine in proper alignment helps prevent the aches and pains associated with carrying a heavy backpack.