Prevent Backpack-Related Pain

Backpacks are essential for students, from kids to adults. But, what some people don’t know is that backpacks can be a great source of discomfort.

From carrying too much weight in it to tripping over one, several orthopaedic-related injuries may occur.

With this in mind, here are a few tips from Sierra Pacific Orthopaedic & Spine Center to consider throughout the school year:

Carry it properly. Place both straps over each shoulder to balance the load and avoid using just one strap, which places all pressure on one shoulder. Consider using the waist strap if available, which helps direct the load to the stronger waist and hip muscle groups.

“Don’t overload it. Too much weight over time can cause significant stress on your shoulders and back,” says Dr. Timothy C. Watson, orthopaedic specialist at Sierra Pacific Orthopaedic & Spine Center. “A good rule of thumb is to keep your backpack at 10 percent or less of your body weight.”

Don’t ignore pain. Children’s complaints about back pain are often mistakenly viewed as growing pains. Carrying a heavy backpack incorrectly can cause or contribute to muscle strains and even scoliosis. You should seek medical attention for your child if he or she complains about recurring pain.

Carry your books. If you need to haul a lot of books to class, you should carry a book or two in your arms to alleviate the load.

“Be cautious lifting your backpack. As you do with any object, use your legs and keep your back straight when lifting your backpack over your shoulders,” says Dr. Watson.

Additionally, parents should help small children, especially with heavier bags.

For more information on back pain or injury, visit the patient education page or contact Sierra Pacific Orthopaedic & Spine Center at (877) 666-6080.