4 Ways to Help Your Student Avoid Back Pain From Heavy Backpacks (2024)

FAQs

4 Ways to Help Your Student Avoid Back Pain From Heavy Backpacks? ›

Review Proper Heavy Lifting Guidelines

To avoid injury, always wear shoulder straps when carrying the bag and tighten the belts to bring the weight closer to your back. Ensure that the heaviest items are low and towards the center of the bag, so it is not putting extra strain on your shoulders. The way you lift your bag is imperative!

The pack should rest evenly in the middle of the back and not sag down to the butt. Picking up the backpack the right way can help you avoid back injuries. As with any heavy weight, bend at the knees and grab the pack with both hands when lifting a backpack to the shoulders.

Do muscle-strengthening and stretching exercises at least 2 days a week. Stand and sit up straight. Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight.

Tighten the straps so the pack sits tightly against the back. If the backpack seems too big or heavy, take two books out and carry them under your arm. This will help counterbalance the weight. If you are walking long distances take breaks and put the pack down.

The incorrect handling of schoolbags with excessive bag weight can lead to back pain in children. It is recommended that the total weight of the schoolbag does not exceed 10% of body weight.

Too many kids tend to slouch in their seats or sit with their shoulders rounded, putting unnecessary strain on the spine. Instead, encourage them to practice good posture when sitting by: Keeping their feet flat on the floor in front of you. Holding their arms at your sides so they form an L-shape at the elbow.

In one study, it shows that when a person carries a backpack, it can put a force about 7.2 times the weight of the backpack on the spine. This amount of force can increase to 11.6 times if the person is slumped forward. This stress on the spine can result in back pain and posture issues.

What makes back pain better? ›

Exercise. Regular low-impact aerobic activities — those that don't strain or jolt the back — can increase strength and endurance in the back and allow the muscles to work better. Walking, bicycling and swimming are good choices. Talk with your health care provider about which activities to try.

Exercise is also effective in preventing occupational LBP, either alone, or in combination with activity-specific education programs.

Continuous use of heavy backpacks, bags, suitcases, briefcases, and purses can cause muscle weakness and fatigue. This pushes the spine out of alignment. It also causes bad posture and other conditions that lead to scoliosis in children and teens (since the spine is still developing at these ages).

Too much weight and poor backpack fit can lead to backaches and sore necks in children. Overloaded backpacks can lead to stiff necks, sore shoulders and aching backs in children. But there are some simple ways you can help your child prevent these pains.

So, when you're wearing a backpack, the pull is not only downwards; there are also other pressure forces on the spine. The heavier your load is, the more stress it puts on your back. To avoid back pain, experts recommend lessening your load.

Slinging a backpack over one shoulder can cause a person to lean to one side to compensate for the uneven weight. This can curve the spine. Over time, this can cause lower and upper back pain, strained shoulders and neck, and even functional scoliosis (curvature of the spine).

Put the heaviest items closest to your back with lightest items furthest away. Backpack should fall below your shoulders and above your hips. Choose the smallest backpack that fits your functional needs.

“Backpack syndrome” is a term referring to the various physical maladies associated with wearing a heavy backpack, and wearing one incorrectly. Your child may have headaches and fatigue, or experience numbness in an arm because the backpack is too heavy, the strap is too thin, or it is being carried incorrectly.