Back to School Special – Backpacks and Back Pain
The time has come for all the back-to-school specials to be out. For some young people, the trip to get their new pencil case and backpack is filled with excitement about the coming new school year. When picking the backpack that will be a companion through the next 12 months, is there any consideration about how it may impact the back, neck and shoulders?
The impact backpacks are having on young people’s musculoskeletal health is a growing concern. The improper use of backpacks can lead to significant discomfort and potential long-term health issues affecting the back, neck, and shoulders. Understanding the causes of this pain and its implications is crucial for preventing harm and promoting healthier habits.
Health experts say that a backpack should not exceed 10-15% of a child’s body weight. Many backpacks, particularly when the school day consists of activities which require additional equipment, will surpass this guideline which can lead to excessive strain on back muscles and the spine. This disproportionate weight can cause the child to lean forward to compensate, resulting in poor posture and additional stress on the neck and shoulders.
The design and fit of a backpack can have an impact on the young person’s body to. One strap bags, or when bags are carried on only one shoulder, will create an uneven distribution of weight, causing one side of the body to bear more load than the other. This imbalance can exacerbate neck pain due to the increase muscle strain in the shoulders. Bags with thin straps may also contribute to asymmetrical load distribution and postural issues.
Carrying heavy backpacks may also create repeated stress on the spine, this is of particular concern for young people as they are going through the critical developmental years. The changes the body is making to adapt to carrying heavy backpacks could lead to structural changes which, if not addressed, could have further implications in years to come. If you have any concerns do speak with your chiropractor, they can offer advice and support if necessary.
There are ways in which to mitigate the risks that carrying heavy backpacks may bring. Starting with a backpack which is lightweight when empty is a good place to start. Look out for backpacks with two wide, padded straps which will spread the load. Ensuring the backpack is positioned properly, keeping it above the waist, will reduce strain. It is also important to pack the bag with heavier items in the bottom, as this is the area resting closer to the body for support. By considering what is taken in the bag can also greatly impact the weight to be carried. If lockers are provided could some items be left in school, or could afternoon books be stored for the morning and swapped over at lunch time?
Backpacks are essential in carrying school supplies, but they do not have to create physical issues. Have conversations around the impact bags can have on musculoskeletal health and the importance of reducing weight when possible. Knowing that pain and discomfort will impact a child’s concentration and their enjoyment of physical activities, keep in mind the design and how to wear a backpack when going on that back-to-school shopping trip.
