In the News - August 2008
Heavy backpacks mean chronic back pain
LITTLE ROCK - The beginning of school can bring many hazards: new teachers,
difficult classes, notorious cafeteria food. One hazard is often overlooked by
parents and children alike: Backpacks.
Backpacks are a convenient way to transport a load of books and school
supplies between the classroom and home. However, a backpack that is too heavy,
or worn improperly, can put children at risk for neck, back and shoulder pain,
posture problems, as well as muscle and joint injuries.
"The average student carries a backpack that is too heavy for them, weighing
approximately 25 percent of their weight," says Dr. Margaret Harris, extension
health specialist with the University of Arkansas Division of Agriculture. "A
third of students carry backpacks that are more than 33 percent of their
weight."
According to the American Physical Therapy Association, postural changes
among students are magnified when the backpack is more than 10 percent to 15
percent of the students’ body weight. Injuries occur when a student uses flawed
postures to adapt to a heavy load. Postures such as arching the back, bending
forward, twisting or leaning to one side may cause improper spine alignment and
interfere with the functioning of disks that provide shock absorption.
"Backpacks that are too heavy can cause chronic back pain," Harris said.
"In one study, six out of 10 students reported chronic back pain related to
heavy backpacks."
There are a few guidelines for safe backpack use, suggested by the American
Academy of Pediatrics (AAP):
- Wear both shoulder straps to distribute the weight evenly.
- Pack lightly. The backpack should never weigh more than 10 percent
to 15 percent of the student’s body weight.
- Organize the backpack so the heaviest items are closest to the
back.
- Wear backpacks close to the body, over the strongest back muscles.
The straps should be tightened so the backpack rests two inches above
the waist.
The AAP also suggests a few criteria when shopping for a new backpack. Look
for backpacks that have:
- Wide, padded shoulder straps instead of narrow straps, which can
hinder circulation.
- A padded back, to reduce pressure and enhance comfort.
- A waist strap, which can help distribute the weight of the backpack
more evenly.
Parents should be aware of how heavy their child’s backpack is and whether
their child is at risk for injury. If the student experiences pain, tingling or
numbness in the arms or changes posture while wearing the backpack, the backpack
is too heavy.
"A good slogan to follow is ‘pack it light, wear it right,’" Harris said.
The Cooperative Extension Service is part of the University of Arkansas
Division of Agriculture.
August 1, 2008
By Rachel Hobby
For the Cooperative Extension Service
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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