North Dallas Chiropractic Blog – All Injury Rehab

Ways to Prevent Backpack Injury

Wear a backpack properly

·  Distribute the weight properly. Put the heavier items on the bottom and against the back to keep the weight off of your shoulders and maintain a better posture.

·  Wear both shoulder straps unless your pack is designed for use on one shoulder.  Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscles spasms, low back pain and walking improperly.

§ Choose a backpack with thickly padded shoulder straps.  Non-padded straps dig into the shoulders causing pain due to compressional loading of the acromioclavicular joints and stress on the trapezius muscles.

§ Choose a backpack with a lumbar support. The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates an upright standing position and good posture that is essential for proper spinal health.

§ Use an ergonomic backpack. Shift the weight off the shoulders, neck and upper back to the lower back. This will prevent injury and is more comfortable.

Lift a backpack correctly.
·  Face the backpack before you lift it.
·  Bend at the knees and lift with your legs not with your back.
·  Keep the pack close to the body.

Carry only what you need.  Every extra item adds weight!

Here’s a video to sum it all up: Backpack safety video

Visit us at All Injury Rehab for more information and to set up an appointment.

Facts About Backpack Injury

·  Heavy backpacks have a destructive impact on the posture and spinal health of
children.

·  Today’s heavy loads are causing injuries that can last a lifetime.

·  55% of students carry more than the recommended national guidelines of 10-15% of body weight. (Simmons College, April , 2001)

·  The average student has a Visual Analog Scale (VAS) score for pain of 5.8 (Northeastern University).  The study further showed that a good way to prevent this injury was with an AIRPACKS backpack.  Specifically, the average student wearing an AIRPACKS backpack had a 50% reduction in pain as compared to the control group and had an average VAS score of 1.8

·  66% of school nurses reported seeing students with pain or injury attributed to carrying backpacks. (AIRPACKS survey, 2000)

·  Up to 60% of children will experience back pain by the time they reach 18
years of age. (University of Michigan)

·  National Public Radio reported that 65% of adolescents’ visits to doctors are for backpack related injuries. (October, 1998)

·  The American Academy of Orthopedics stated that backpack injury is a significant problem for children.

- 58% have seen patients complaining about back or shoulder pain related to
backpacks

- 65% have recommended that a patient modify use of a backpack to improve
or correct a back problem. (October 1999)

- Medical professionals advise that individuals carry no more than 10-15% of
their body weight on their backs. Example: a child weighing:

Users’ weight Backpack weight
50 lbs. No more than 7.5 lbs.
80 lbs. No more than 12 lbs.
100 lbs. No more than 15 lbs.
130 lbs. No more than 19.5 lbs.

Many children, teens and adults are carrying up to 40 lbs. and are
potentially injuring themselves.

Visit us at All Injury Rehab for more information and to set up an appointment.