Tips to Prevent Backpack Aches, Pains

Backpacks or book bags are essential for all kids, teenagers and young adults in school. As a result, buying, loading, and carrying one is an afterthought for most. But backpacks can be a source of aches and pain. From carrying too much weight in it to tripping over one, injuries can occur in your back, shoulder, hand and wrist. Or they can be just plain uncomfortable to carry.

With this in mind, here are tips to think about this school year:

• Don’t overload it. Students have a tendency to cram as many books, papers and other school supplies in their backpacks as possible. Laptops, too. Too much weight over time can cause significant stress on your shoulders and back. And for smaller children, an overloaded backpack can cause them to lose their balance and fall. A good rule of thumb is to keep your backpack at 10 percent or less of your body weight.
• Carry books. If you must haul a lot of books, students can carry a book or two in their arms to alleviate the load.
• Be cautious lifting it. As you do with any object, use your legs and keep your back straight when lifting your backpack to put over your shoulders. Parents should help small children, especially with heavier bags.
• Carry it properly. Place both straps over each shoulder to balance the load and avoid using just one strap, which places all pressure on one shoulder. Some newer backpack models have only a sling that straps across the chest. This can cause stress on the shoulders, neck, and back. Some bags include a waist strap, which helps direct the load to the stronger waist and hip muscle groups.
• Don’t ignore pain. Children’s complaints about back pain are often mistakenly viewed as growing pains. Carrying a backpack can cause or contribute to back pain; you should seek medical attention if your child complains about recurring pain.