A backpack and books go together like tests and No. 2 pencils. But as travel physical therapy professionals know, our backs can pay the price for heavy backpacks.
Every year, millions of children and young adults walk to, from and around school carrying backpacks stuffed with books and materials. Travel PT specialists should encourage parents to be aware of the workload to avoid stressing the back. The heavier the backpack, the higher risk of strain in back, neck and shoulders.
What a heavy backpack does to the body
A heavy-weight backpack can pose the following problems, according to Spine-Health:
- Distortion of the natural curves in the lower and middle backs, resulting in muscle strain and irritation to the spine joints and rib cage.
- Hunching forward, which reduces balance and raises the risk of falls (especially in the winter with slippery ground).
- Rounding of the shoulders. This increases incidence of pain between the shoulder blades, and tense muscles are a common trigger of back and neck pain.
- Compression fractures in older children, who tend to be more aggressive in their activities.
6 tips to prevent backpack injuries
Check out these ways to avoid injuries caused by a heavy backpack, according to Move Forward PT:
1. Students should be aware of how the backpack is positioned on the back. It should rest evenly in the middle of the back, and straps should be not be too loose, as to make the backpack extend below the low back. Wearing only one strap increases the likelihood of back pain.
2. Lessen the load. The weight of the backpack should be about 10-15 percent of the individual's bodyweight.
3. Prioritize textbooks. Elementary through high school students could swing by their lockers to drop off textbooks and materials that aren't required for upcoming class. For undergraduate and graduate students, there might be time between classes to shed materials at home and pick up new supplies.
4. To organize the backpack, put the heaviest books closest to the back. Students should be able to put on and take off the backpack without problems.
5. Keep two sets of books to avoid carrying books to and from school.
6. Invest in a tablet or electronic book device. Many students are taking advantage of tablets and e-book devices, which can store a plethora of text books in a single, light-weight device.