| FFA Nation

Do your back a favor - lighten your load

Jessica Mozo | 09/21/2010 |

Next time you sling that backpack over your shoulder on your way out the door, you might want to think twice about how it’s affecting your back – and the rest of your body, for that matter.

“Backpacks are a leading cause of back pain among children and teens,” says Dr. Marc Tinsley, a doctor of chiropractics in Monroeville, Penn. “There has been an increase in the number of young people who suffer from headaches, neck pain and back pain from backpacks that are simply too heavy.”

We know you can’t ditch the backpack completely, with all the textbooks, homework and school supplies you’re expected to carry around. But there are ways to make sure it’s not compromising your physical well-being in the meantime.

1. Know your limits.
Dr. Eric Plasker, a doctor of chiropractic in Atlanta and author of The 100 Year Lifestyle, says the most important backpack safety tip is to know your weight limit.

“Safety guidelines advise teens not to carry anything on their back in excess of 15 percent of their total body weight,” Plasker explains. “For example, a person weighing 100 pounds should carry no more than 15 pounds. And a person weighing 150 pounds should carry no more than 22.5 pounds.”

2. Distribute the weight.
It’s also important to properly distribute the weight in the backpack. Place heavier items on the bottom and against your back so weight is kept off the shoulders and you can maintain good posture.

“A good backpack will have compartments or dividers to keep the contents from shifting and making the weight uneven,” Tinsley says. “It’s also best to wear both straps. Don’t try to look cool by slinging one strap over a shoulder. That causes us to shift our weight to one side, which leads to muscle spasms, pinched nerves and jammed joints.”

3. Shop smart.
When it comes to safety, not all backpacks are created equal. Choose yours wisely.

“Buy one with padded straps and lumbar support or wheels,” Plasker says. “Non-padded straps dig into the shoulders, which stresses muscles and joints and causes pain.”

A waist belt can help your pack sit more closely to your spine, which also aids in weight distribution.

4. Lift correctly.
There are also proper ways to lift a backpack.

“Bend at the knees when you lift to reduce the stress placed on your back,” Plasker says. “When you bend at the knees, you’re distributing the weight to your legs and hips.”

5. Prioritize Your Pack.
Probably the biggest problem with backpacks is that they’re just too “packed.” Many teens use their backpack as their locker, keeping everything they need for the school day on their backs.

“Carry only what you need,” Plasker says. “Leave unnecessary items at home or school.”

Utilize your locker too, and drop off heavy books and extra stuff – like gym shoes – throughout the school day.