Backpacks and Your Health

Since I have a family practice I have an opportunity to observe a variety
of trends which develop in our young folks. What I have been noticing for the
past few years is that most every kid in school carries a backpack for
their books and stuff. Whether its lower grades or college folk I can say that
all backpacks are consistently too heavy and are being worn improperly. So
here are some helpful tips on how to carry a backpack.


1. A backpack should not weigh more than 20 percent of one's weight. For
example, if you weigh 70lbs. the backpack should not weigh more than 14
lbs.

2. Use both straps on a backpack. Though it may be "cool" to sling it
over one shoulder and carry it low, this causes stress on back and shoulder
muscles because the weight of the pack is all on one side. The backpack
should sit high on your back with both straps snug but not tight.

3. Lift the backpack with both hands. Bend the knees and lift with the
legs, not the back. Trying to sling a heavy backpack over the shoulder
with one arm can cause stress on the spine. When this move is repeated day
after day continuing stress can result in fatigue and other health problems.

4. Find the right backpack for your height and weight. Try it out first
before buying. Material should be strong but not heavy.

5. When packing your backpack, don't just throw all the books and other
things into it. Only carry what is absolutely "essential". Pack
everything carefully so that the side that rests against your back is flat and not
"lumpy." The edge of a hardcover textbook pushing against your spine,
besides being uncomfortable can cause problems.

6. Your backpack is right for you if you are comfortable with it on your
back, can walk with your shoulders back (not bent forward) without feeling
pressure on the neck and the need to take a break from the "burden" on your back.