Backpacks! We all use them. They are on our students, athletes across a variety of sports, backcountry skiers, and people who simply want their hands free while carrying something. But in younger people, it is usually the students who carry heavy loads for long periods of time on a daily basis.
Have you become aware of the concerns over the last several years regarding the amount of weight students carry on their back with backpacks? Perhaps, you have a student in your family that has reported back pain or soreness after carrying a backpack at school.
How do parents help young students problem solve about carrying books? After all, big back packs are often considered a normal part of being a student these days. Is this something for parents to be involved with? If your student rarely or never complains about back pain should you assume there is no problem?
Let us give you some brief information from recently published research studies on this subject:
1- Over 92% of students in the US carry backpacks that are typically loaded with 10-22% of their body weight.
2- 37% of children aged 11-14 years report back pain, and the majority attribute their pain to wearing a school backpack.
3-There are a higher proportion of children reporting pain that carry the backpack with one strap, rather than two.
4- When an MRI was used to visualize the structures of the lumbar spine as children increased weight in their backpacks, it showed "significant compression" of all discs in the lumbar (low back) area. As the weight increased, the compression of the discs became more noticeable and the vertebra became crooked side to side, even though the backpacks were placed evenly on the back with 2 straps.
Keep in mind, that during normal daily activities, a person typically flexes their spine 3000 times. Add to that a heavy weight on a student's back and it can contribute to "overuse" of spinal muscles and ligaments.
Conclusion:
Often complaints of pain in younger students come and go because they "move around a lot". This interrupts the static forward bent position that is problematic for all of us, but prevalent in all our lives. However, as a student grows and attempts to be a "good student" they sit more, often at desks or tables that are too small for them, and carry more books. In order to prevent further problems, it is important to make changes while complaints are still intermittent and not affecting normal daily activities.
BE Fit Physical Therapy Recommendations:
1 - Carry any weight on your back using an upright posture with head over shoulders and over hips, not with a rounded or flexed posture.
2 - Consider keeping the weight between 10-15% of total body weight. (eg, if your child weighs 100lbs, this is only a 15 pound pack - try out the scales!) In several studies, weight closer to 20% is more problematic.
3 - Wear backpacks on both shoulders. Pull the shoulder straps snug and use a waist strap to better balance the weight over a larger area.
4 - Place heavier books closest to the back, as this reduces shifting and helps to balance teh load on the back.
5 - Carry only what's necessary each day.
6 - If these ideas have not helped, ask about a second set of school books to keep at home.
7 - Consider visiting a physical therapist if back pain persists - there may be other issues of strength, flexibility, or posture that are contributing.
Article contributed by Lois Donelson PT, Dip MDT
