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Backpacks
have made it easy for many Americans to throw in everything
but the kitchen sink without realizing they could be throwing
out their backs. Millions of students are racing to the school
bus or scurrying to their classes with overstuffed backpacks
slung over one shoulders. At the same time, more adults have
opted for lugging a backpack, rather than a briefcase, to
and from the office. While carrying a backpack might seem
harmless enough, it can cause some painful back and neck problems
for people who don't pack or carry their backpacks properly.
A recent
survey by Lands' End Direct Merchants found that more than
96 percent of children ages 8 to 12 will carry a backpack
to school this year. Of those, nearly one-third will carry
their backpack improperly. Similarly, another study found
that the average child carries a backpack that would be the
equivalent of a 39-pound backpack for a 176-pound man, or
a 29-pound backpack for a 132-pound woman.
What
Can You Do?
The following tips to parents can help prevent the needless
pain that backpack misuse can cause the students in your household.
(And, now that backpacks have begun replacing briefcases in
the work place, you, too, might want to follow this advice):
Make sure your child's backpack weighs no more than 5 to 10
percent of his or her body weight. If the backpack is heavier,
it will cause your child to begin bending forward in an attempt
to support the weight on his or her back, rather than on the
shoulders, by the straps.
The position of the backpack is important. The backpack should
never hang more than four inches below the waistline. A backpack
that hangs too low increases the weight on the shoulders,
causing your child to lean forward when walking.
A backpack with individualized compartments helps in positioning
the contents most effectively. When packing the backpack,
make sure that pointy or bulky objects are packed away from
the area that will rest on your child's back. An uneven surface
rubbing against the back could cause painful blisters.
Keep in mind that bigger is not necessarily better. Parents
should buy the best-designed backpack possible for their child.
The more room there is in a backpack, the more your child
will carry-and the heavier the backpack will be.
It is important that your child wear both shoulder straps.
Lugging the backpack around by one shoulder strap can cause
the disproportionate shift of weight to one side, leading
to neck and muscle spasms, as well as low-back pain.
Padded straps are very important. Non-padded straps are uncomfortable,
and can dig into your child's shoulders.
The shoulder straps should also be adjustable so the backpack
can be fitted to your child's body. Shoulder straps that are
too loose can cause the backpack to Fredgle uncomfortably
and cause spinal misalignment and pain.
If the backpack is still too heavy, talk to your child's teacher.
It might be possible for your child to leave the heaviest
books at school, and bring home only lighter hand-outs and
work books.
If your child continues to complain about back pain, consider
an alternative to traditional backpacks-packs on wheels. More
parents and children are realizing the benefits of this safer
way to transport books and other necessities to and from school.
Talk to your child about the proper use of backpacks and help
him or her understand why this and other ergonomic issues
are important. A child who is educated early in life on the
importance of ergonomics can apply this knowledge later in
life-at home or in the office-and will be happier and healthier
as a result.
For
the Hiker
Backpacks are not only a necessity in school, but also important
for such outdoor enthusiasts as campers and hikers.
• When being fitted for a hiking backpack, find a backpack
that accommodates your dorsal length-the area from the upper
back to the bottom of your ribs-not your total height.
• While hiking, the shoulder straps should be placed
in the center of each clavicle, or collarbone. The shoulder
straps are for increased stability, not for carrying an increased
load. For proper wear and comfort, you should be able to fit
two fingers comfortably under the straps.
• Most backpacks designed for hiking are equipped with
hip belts. Since most hikers fill their backpacks completely,
hip belts are designed to carry the majority of the load for
longer periods of time. Be sure the belt is fitted along the
area around the hips and above the pelvic bone, where your
pants usually ride.
• When packing your hiking backpack, place the heaviest
items in the bottom, the lighter items higher and in the pockets.
Too much weight at the top of the backpack will result in
an off-centered, disproportionate shift of weight, which can
result in back pain.
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