The Backpack Jungle
PREVENTING
INJURY FROM SCHOOL BACKPACK USE
Steve
Daisey MPT, CSCS
It's
pretty much like clockwork at Seneca.
School
starts and within 4-6 weeks, children (who have no earthly
business having back pain in this society) show up at
our doorstep complaining of just that. Virtually 100%
of the time, their back pain can be traced to hauling
around an oversized backpack, with poor lifting and
carrying technique.
Seneca is not alone in meeting kids with back pain.
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 save you 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.
| Correct
Backpack Height |
Backpack
Too Low |
 |
 |
| 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. |
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.
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. 
