September is back to school! Parents are cheering but not necessarily the kids.
This is also the time of the year to think about backpacks. What to look for and how they should be packed.
Pack it Light. Wear it Right
Kids and backpacks just seem to go together. Whether you are heading out on holiday with the kids or sending them off to school, chances are they’ll be packing a backpack.
You have your own load too, whether it’s a fashionable new purse or a suitcase packed to bursting. Knowing how to choose, pack and lift backpacks, shoulder bags and luggage can prevent them from becoming a pain in the back.
Our common-sense guide will spare your back:
Choose carefully: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable and padded shoulder straps, along with a hip or waist strap, a padded back and plenty of pockets.
Pack it properly: Make sure the backpack contains only what is needed for the day or the activity. Distribute the weight of the contents evenly. The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s body weight.
Wear it right: Both shoulder straps should always be used, and adjusted so that the pack fits snugly to the body without dangling to the side. Never sling a backpack over one shoulder. You should be able to slide a hand between the backpack and the carrier’s back.
It's a fact! More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks. So pack it light and wear it right!
Choosing a Shoulder Bag: Whether your bag is a purse or home to your laptop, choose one with a wide, padded adjustable shoulder strap.
Packing a Shoulder Bag: Divide the contents among multiple pockets to help distribute the weight and keep items from shifting. Your bag should not weigh more than 10 to 15 per cent of your body weight.
Carrying a Shoulder Bag: Don't always carry your bag on the same shoulder, switch sides often so that each shoulder gets a rest. Try not to lift the shoulder on which the purse is carried, ideally wear the strap across your chest.
Choosing Luggage: Look for sturdy, light, high-quality and transportable pieces. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.
Packing Luggage: Over-packing is a pitfall. Ensure your luggage is never too heavy for you to pick up.
Lifting Luggage: Place carry-on luggage into the overhead compartment by first lifting it onto the top of the seat. Use your knees, not your back to lift!
The Last Word: Carrying a heavy load that is poorly distributed can cause a number of problems including muscle strain, headaches, neck, back and arm pain, and even nerve damage. It pays to pack it light and wear it
Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know how to choose, load, lift and wear a pack properly – these all-important accessories can be a pain in the back.
Teaching children the importance of properly using their backpacks is key to helping them avoid injury.
Backpacks can affect your children's health
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
Prevention is key
Choosing the right backpack: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.
Packing it properly: Make sure your child’s pack contains only what is needed for that day, and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10 to 15 percent of the wearer’s body weight.
Putting it on: Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, and then adjust the straps to fit comfortably.
Wearing it right: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.
Your child’s backpack shouldn’t be a drag. Maintaining good back health in youth may help prevent back problems in later life. So, pack it light and wear it right!
If you would like to read more about these stories, or other health related articles please visit: ontario chiropractic association