Backpacking Through
School
PREVENTING INJURY
FROM SCHOOL BACKPACK
Steve Daisey
MPT, CSCS
Lower back pain
is becoming increasing common among school-age children. Much of
the time, their back pain can be traced to hauling around an oversized
backpack, with poor lifting and carrying technique.
In fact, by
the end of their teen years, close to 60 percent of youths experience
at least one low-back pain episode (1).
So, here is
our opportunity to try to save a few backs, and for you to save
a few bucks in the process by not having to make an office visit.
Choose the
Right Size Backpack and Wear it Correctly
Adjust
the backpack so that it does no drop below the waistline. It should
fit high on the shoulders as shown, to decrease stress on the spine.
Make sure it is sturdy and does not slip down the back.
| Wear
the backpack with both straps, not just one.
Hoisting the backpack over the shoulder with
only one strap creates abnormal forces on the spine and
can lead to back pain. |
 |
 |
Buy a
backpack with padded shoulder straps and, if possible, a waist
strap to help further stabilize the backpack. |
Use
this calculator to determine your maximum backpack weight:
Lift the
Backpack Correctly
Face
the the backpack. Kneel down onto one knee to pick up the backpack,
bringing it very close to your abdomen. Rise up, keeping your back
straight the entire time. Once you are completely upright, then
put the backpack on your back using both straps.
Kneeling, as
opposed to squatting, ensures a wide base of support and prevents
the spine from bending forward excessively. Note in the above picture
that the back never bends excessively. Simply "bending at the knees
and not at the waist" will not prevent the back from straining in
most cases.
REFERENCES:
1. Leboeuf-Yde C; Kyvik KO,
et al: At what age does low back pain become a common problem? A study
of 29,424 individuals aged 12-41 years. Spine 1998 Jan 15;23(2):228-34.
2. Goh JH, Thambyah A, Bose K, et al: Effects of varying backpack
loads on peak forces in the lumbosacral spine during walking. Clin
Biomech (Bristol, Avon) 1998;13(1 Suppl 1):S26-S31.
3. Grimmer K, Dansie B, Milanese S, et al: Adolescent standing
postural response to backpack loads: a randomised controlled experimental
study. BMC Musculoskelet Disord 2002 Apr 17;3(1):10. |
| Correct
Backpack Height |
 |
Backpack
Too Low |
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Don't Overload the Backpack
Probably the biggest reason for backpack-related back
injury is carrying one that weighs entirely too much.
The recommended
weight for a backpack is not to exceed 15% of the wearer's body
weight (2-3). We find that nearly all patients with backpack-related
back pain far exceed this maximum recommendation.
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