 Did
you know that how a backpack is worn and the weight of it
can lead to injuries? There are some basic things that
students and hikers can do in order to lessen the stress on their
bodies from the increased loads from their books they are
required to carry.
Size: The first step is use the
right size backpack. The bottom of the pack should end a few
inches above the waist.
Weight: You want to make sure that
the backpack is not too heavy. A good rule of thumb would be
to carry no more than 10-15% of your body weight. For
example, a person weighing 200 pounds should carry no more
than 20-30 pounds. You also want to be able to easily lift
it and put it on your back.
The next step is to ask yourself how much
stuff do you really need to carry around with you? Why carry
gym clothes around with you all day? Only carry important
books or folders and make frequent trips to your locker
between classes for other items or to exchange them.
How do you know you are carrying too much
weight? Watch for symptoms such as headaches, neck pain, low
back pain, muscle spasms, and tingling in the hands.
Distribution: You want to make sure
that the heavier items are close to your body when packing
it and the lighter items further away from your body.
Straps: You want to use the straps
properly. This means that you carry the weight close to your
body and spread the weight across your shoulder, hips and
back. If the backpack bounces off of your hips, then you
need to tighten the straps or choose a smaller backpack.
There are usually 4 straps on a backpack. Each has a
purpose; therefore each should be used.
- Hip Strap allows for less strain on
the shoulders and back by transferring the weight to the
hips
- Chest Strap fastens across the
chest and keeps the pack close to the body
- Shoulder Strap usually padded and
are wide to help spread the weight out
- Side Strap help to keep the weight
close to your body
Both shoulder straps should be used versus
carrying the backpack off of one shoulder.
Lifting: How you put the backpack
on and take if off is very important. Lift the backpack by
facing it, bend at the knees, and lift with both legs and
hands. Mount the pack one shoulder strap at a time. Tighten
the straps.
Posture: As with any activity, you
want to make sure that you are using good posture. While
wearing the backpack, make sure that you are standing tall.
Your shoulders should be back and not rounded.
If you do not have a backpack, or are
forced to carry your books without one, you can follow the
same posture suggestions in order to help lessen the load.
You want to keep the books close to your body. You should
also make sure that you carry the books above your waist in
a comfortable position. Carrying them below your waist can
lead to shoulder, neck and back stresses.
Hollie Kozak is a licensed athletic
trainer and the Business Manager for Summa Center for Sports
Health. She can be reached at 330-379-5356.
Nilesh Shah, MD is the Medical Director
for Summa Center for Sports Health and Pinnacle Sports
Medicine. Dr. Shah is a board certified family practice
physician and fellowship trained in Sports Medicine. Dr.
Shah offers same day / next day physician appointments,
including concussion evaluations. To contact him, call
330-379-9544.
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