The Backpack Jungle - Preventing Injury From School Backpack Use

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.

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