It’s time to pack the school bag with books, computer, lunch, gym clothes, and whatever else you think will fit in those tiny side pockets. Backpacks offer health benefits when compared to purses and shoulder bags, because the weight is disturbed evenly across the back. The proper positioning of a backpack will allow good posture and force you to use your back and abdominal muscles. However, if you fill the backpack too much, it can be more damaging than you think.What can go wrong with poor backpack use?
If your backpack is filled to the brim, it can cause problems. Due to the heavy weight, it may force the body forward. To counteract this forward lean, you will be forced backwards, leading to poor posture and increased pressure and compression on the discs in between the vertebrae of your spine. This can then lead to further problems like back, shoulder, and neck pain, and in extreme cases, lead to herniation of discs between the spinal vertebrae.
If the straps are too tight on your shoulders, the pressure can pinch off blood supply to the arms, as well as compress nerves, leading to tingling, numbness, and weakness in the arms and hands. Make sure that the pack is on both shoulders. Avoid wearing it on one side on the shoulder because this can force you to lean to one side, altering your posture, which can then cause neck, shoulders and back pain.
Make sure that the pack is on both shoulders. Avoid wearing it on one side on the shoulder because this can force you to lean to one side, altering your posture, which can then cause neck, shoulders and back pain.
Back-pack to the Basics
1. When looking for a backpack, make sure you consider ones with chest and waist straps, well supportive shoulder straps, and ones with extra pockets, allowing you to distribute the weight evenly.
2. Use a backpack with wheels if you are carrying heavy loads.
3. Limit your load. You should not be carrying more than 10-15% of your body weight. For instance, if you weigh 150 pounds, you should carry 15 to 22 lbs maximum.
4. Make sure you lift your pack appropriately when putting it on. Bend your knees and keep the pack close to your body and in front of you.
5. Tighten the straps so that the backpack is 2 inches from the waist.
6. Keep your back and abdominal muscles strong. Pilates, yoga, and resistance training are few ways to help get yourself in shape and strong.
Protect yourself from aches and pains from poor posture while using a backpack, and avoid heavy loads. Joint Ventures Physical Therapy, www.jointventurespt.com offers posture training and awareness through licensed physical therapists, massage therapy to help relieve stressed and tight muscles, acupuncture to relax the body, and personal training to help build your core so that you can be as healthy as you can while carrying heavy loads in your pack.