Back to School Means Backpack Safety

Backpacks are a popular and practical way for students of all ages to carry schoolbooks and supplies. However, in recent years backpack safety took a backseat to trendy one-shoulder bags and the convenience of lugging an entire work load in one trip.

According to the American Academy of Orthopaedic Surgeons backpacks that are too heavy or are worn incorrectly can cause problems. Injuries occur when students use improper postures, such as arching the back, bending forward or leaning to one side, while trying to manage a heavy loaded backpack. Improper posture can cause improper spinal alignment, which hampers the functioning of spinal discs that provide shock absorption. Overloaded backpacks also place an extra burden on muscles and soft tissues, causing fatigue and strain that increases the risk of neck, shoulder and back injuries.

Here are a few tips to remember while toting text books this year:

• Pack light – a backpack should never weigh more than 10 to 15 percent of the student’s body weight. Be careful when putting on and removing backpacks. Keep the trunk of the body stable and avoid excessive twisting. Students should carry only items they require for the day. The heaviest items in the backpack should be positioned closest to the back.
• Organize the pack to make use of all compartments and pack heavier items closest to the center of the back. The backpack should be positioned evenly in the middle of the back, near the wearer's center of gravity. The backpack should not extend below the lower back. Adjust the shoulder straps so that the student is able to put on and remove the backpack without difficulty. While the straps should not be too loose, they should be adjusted to permit free movement of the arms.
• Choose a pack with wide, padded shoulder straps and a padded back. Narrow straps can dig into shoulders. This can cause pain and restrict circulation. A padded back protects against sharp edges on objects inside the pack and increases comfort.
• Always use both shoulder straps in order to better distribute the weight of the backpack and to promote a well-aligned, symmetrical posture. Using one strap means that one side of the body has to bear most of the weight of the backpack. Slinging a backpack over one shoulder can strain muscles and may increase curvature of the spine.