Smart Packs/Strong Backs.

School is coming quickly and the backpacks are going on sale! No matter if you are in school, have kids in school, or just use a backpack for recreational use, it is important to understand the design and fit.

Using a backpack allows a person to carry more items than they possibly could using the arms and hands alone. The risk, however, is overload, which can strain the back, neck and/or shoulders.

The back will compensate for any load applied to it for an extended period of time (even more than 10 minutes)

A heavy weight carried in backpacks can:

• Create postural changes, like leaning forward and hunching of the shoulders
• Effect balance and make it easier to fall
• Distort the natural curves in the upper, middle and lower back, causing muscle strain and irritation to the spinal joints, rib cage, and nerves.

Backpack features to look for to reduce your chances of the above:

• Two wide (2-inches),padded, adjustable shoulder straps
• Padded back and lumbar cushion
• A waist belt or frame to help distribute the weight of the backpack so that the pelvis can help carry the weight not just the shoulders and back.
• If you have back pain or truly want to prevent it, consider wheels.

Don’t stop there, wear it right to avoid issues:

• Use both shoulder straps at all times no matter how cool it looks to wear one
• Pack heaviest objects first so they are carried lower and closer to the body
• Adjust the straps for a snug fit, positioning the bottom of the backpack just above the waist
• Notice if you or your child is leaning forward when walking; this is a sign the pack is too heavy.

Keep in mind the weight of the backpack should be no more than 15% of one’s body weight. Here is one site I found with good options with cushion and lumbar support for kids young and old: Kids Backpacks

Enjoy your back to school shopping and be mindful of your spine and your child’s and therefore health!