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Back Packs = Back Aches and Pains
Carrying a backpack to school each day seems harmless. Or is it?
Up to 60% of young people will experience backaches by the time they reach 18 years old. There is no single cause of back pain, but many believe that overloaded backpacks are a contributing factor. Improper use of backpacks started during the younger years can present some real danger. Children continually put an extra strain on the muscles of their upper back, neck and shoulders when joints and muscles are still growing. Extra weight may cause rounding of the shoulders and an increased curve in the upper back region. As a result, the student may experience back, shoulder and neck pain. These conditions can turn into chronic problems later in life.
Good posture is the key to keeping the back in tact. Unfortunately children rarely think about the long-term effects of bad habits such as posture, and proper back "packing".
Suggestions:
- Wear both straps: If the strap is only on one shoulder, it puts a strain on the muscles and interferes with proper body mechanics.
- A backpack should NOT exceed 10% so the child's weight.
- Pack the heaviest items closest to the back.
- Pack the weight evenly if the pack has compartments.
- Use a pack that has at least 2-inch wide straps.
- If the load is really heavy, buy a pack with a hip belt which is designed to redistribute the weight off the shoulders and spine and on to the hips.
Very often a remedy for aching backs in children is massage. A simple 15-minute chair massage can loosen up the muscles of the neck and back. Children can benefit from Massage Therapy, for stress related, sports related or backpack related muscles aches and pains.
For more information, please call Hands On HealthCare Massage Therapy, P.C., Marla Kaplan, Director, 208 Commack Road, Commack, New York, 11725 (631)462-HAND (4263).
This article was written by Andrea Macellaro, Licensed Massage Therapist
Backpacks and Back problems
Studies show that 5.4 million people each year suffer from back pain. Up to 60% of young people will experience backaches by the time they reach 18 years old. There is no single cause of back pain, but some sources include inactivity, being overweight, overexertion, sports injuries and overloaded backpack. Carrying a backpack to school each day seems harmless. Or is it?
As a child we continually put an extra strain on the muscles of our upper back, neck and shoulders by improperly using backpacks. During these years when joints and muscles are still growing, using backpacks incorrectly can present chronic problems now or in the future. Extra weight may cause rounding of the shoulders which pull the muscles all along the spine. As a result, the student may experience tightness in the muscles of the back, shoulder and neck. Eventually, the muscles will lack a nutritious blood supply because of the pressure the backpack exerts.
Good posture is the key to keeping the back in tact. Once you have a strong straight back as a child, you will be less likely to suffer from muscle strains, slipped or compressed discs, or osteoarthritis. Unfortunately as children, we rarely think about the long-term effects of bad habits such as posture, and proper back "packing".
When a child carries their pack on one shoulder only, it causes and extra burden on the muscles and they become strained. When the weight is more evenly distributed, they can stand up straighter. But, the more the backpack weighs, the more likely they are to lean too far forward causing the natural curve of the back to flatten. This also forces the muscles on back of the legs to contract and pull where they attach to on the pelvis. This posture can not only cause a lot of discomfort, but may lead to a variety of muscle related injuries in the future.
Solutions:
-Wear both straps: If the strap is only on one shoulder, it puts a strain on the muscles and interferes with proper body mechanics.
-A backpack should NOT exceed 10% so the child's weight.
-Pack the heaviest items closest to the back.
-Pack the weight evenly if the pack has compartments.
-Use a pack that has at least 2-inch wide straps.
-If the load is extremely heavy, buy a pack with a hip belt which is designed to redistribute the weight off the shoulders and spine and on to the hips.
-Avoid walking with a forward lean because it makes it difficult to hold the head up straight and puts a strain on the neck muscles.
Up to 60% of young people will experience backaches by the time they reach 18 years old. There is no single cause of back pain, but some sources include inactivity, being overweight, overexertion, sports injuries and overloaded backpacks. Children continually put an extra strain on the muscles of their upper back, neck and shoulders by improperly using backpacks. During these years when joints and muscles are still growing, using backpacks incorrectly can present chronic problems in the future.
One remedy for aching backs in children is massage. A simple 15-minute chair massage can loosen up the muscles of the neck and back. Some other tips; carry the pack across the entire back instead of on one shoulder, so the weight is more evenly distributed. A backpack should NOT exceed 10% of the child's weight. Pack the heaviest items closest to the back. Use a pack that has at least 2-inch wide straps. If the load is really heavy, buy a pack with a hip belt which is designed to redistribute the weight. Stand up straight when walking, otherwise it puts a strain on the neck muscles.
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Thank you for entrusting us with your good health & well-being!
Marla Kaplan-Pelle, LMT, CLT, Director
Hands On HealthCare Massage Therapy and Wellness Day Spa
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