Avoid Back Pain from Backpacks

Some spine issues are not due to our body’s natural wear and tear. Oftentimes, they are a result of our lifestyle, like the way we carry our bags.

Many of us have carried backpacks for decades. From kindergarten to college, some of us are accustomed to carrying everything on our backs.

Because of this, we may also think that the pain that comes with it is quite normal. This isn’t true.

Back pain from carrying backpacks can be avoided with the following solutions:

• Check your posture
Carrying a backpack, especially a heavy one can change your spinal alignment.

In one study, it shows that when a person carries a backpack, it can put a force about 7.2 times the weight of the backpack on the spine. This amount of force can increase to 11.6 times if the person is slumped forward. This stress on the spine can result in back pain and posture issues.

The reason backpacks can cause this much strain is because the spine is not totally straight. In its neutral position, it’s more of an S-shaped (if you look at it sideways). So, when you’re wearing a backpack, the pull is not only downwards; there are also other pressure forces on the spine.

• Lessen the load
The heavier your load is, the more stress it puts on your back. To avoid back pain, experts recommend lessening your load.

For kids, it’s recommended not to carry over 10 to 20 percent of the body weight. For younger adults, it shouldn’t be more than 13 to 15 percent and for college-aged adults, it shouldn’t be more than 15 to 20 percent of the body weight.

• Wear your backpack properly
Another way to avoid back pain is by choosing the right backpack and using it correctly.

Make sure you wear and tighten both straps so you distribute the weight evenly. If your backpack comes with waist belts, use them. This feature can help support some of the weight lower down. This can help reduce your neck and back pain.

If you have to lift your bag from the ground, make sure you bend your knees and avoid bending over. Bending over can put more strain on your lower back.

• Consider backpacks with padded shoulder straps
Backpacks can cause neck and shoulder pain especially if you’re carrying a heavy load. If you’re experiencing this, you may want to consider getting one with padded shoulder straps.

Padded shoulder straps are often wider than the typical backpack straps. They can help provide cushion to prevent pinching of the trapezius muscles. The padded straps can also help distribute the pack’s weight.

• See a specialist
If you still notice aches and pains even after wearing your backpack properly, you may have to see a specialist. There is a chance that the back pain can be due to an underlying condition.

Ozark Orthopaedics has specialists who can help. To request an appointment, please call (479) 521-2752.

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