Could My Backpack be Causing Spinal Problems?
Jason Queiros, DC received his Bachelor's degree from Gettysburg College in Pennsylvania and attended Palmer College of Chiropractic in Florida where he received his D.C. As a passionate, patient-oriented chiropractor, Dr. Queiros believes in a holistic approach to health, healing and lifestyle. He stays abreast of findings... more
A: The answer is… probably!
Let’s be honest, most of the time the answer is yes. Even if it is not the root cause of your back pain, wearing a backpack incorrectly can seriously worsen other conditions such as disc herniation, scoliosis, hip and shoulder disorders. Most people wear backpacks improperly, or are overloading their backs.
How heavy are our backpacks?
School books are just the beginning of spinal stress for students, most of whom are doing extracurricular activities. Imagine a 30 pound backpack, a tuba, a poster board presentation, and a soccer bag that all need to be transported to and from school! How heavy is ‘too’ heavy?
Yikes, textbooks add up fast! Most parents are not checking to see if their kids backpacks are weighing too much, and few students are self monitoring their posture or the weight they are carrying. They merely accept whatever the coarse-load demands of them. In addition these same students spend a lot of time studying at a desk or computer, most of their day encourages a slouched, leaning forward posture.
Schools are slowly changing with the times, some students have options to have electronic books, or share books at school so they don’t need to carry so much. Each situation is different, but most still need to carry all their books, and do their best.
The WRONG way to wear backpacks
Straps too short: Forcing exaggerated thoracic curve (Kyphosis), off balance, forcing you to lean forward, too much stress on the back! Straps too long: Forcing exaggerated lumbar curve (Lordosis), too much stress on the hips!
The correct way to wear a backpack
Correct posture: Spine is straight, shoulders are even, hips are even. Straps are used so that weight is evenly distributed between the hips and torso!
Notice how the spine is straight, shoulders are even, hips are even. The straps are used so that weight is evenly distributed between the hips and torso! This is the part that most kids want to skip, but if you look at climbers, hikers and military, they all use straps with their packs to distribute the load properly, this helps them move more freely and prevent injury!
Why is this so important?
Most students' spine are in the process of growing! Teens are experiencing their growth spurt, and some don’t finish growing until their 20’s, so this concern even applies to college students.
The spine is supposed to be extending upwards as it grows. There is a normal amount of curvature within the spine, but not too much (which is called Kyphosis in the thoracic spine and Lordosis in the lumbar spine). Nor is it supposed to grow into a twist, or a side-to side bend (Scoliosis).
If we load up the back, and twist the spine because of weight, every single day, over time, we are encouraging the spine to grow in a curve or twist. It's much more difficult to correct posture later in life.
What can we do if our children seem to be suffering from posture problems related to their backpack?
- Lighten the load. Have two sets of textbooks, use electronic textbooks, and share books with friends. Talk to teachers and administrators to work out viable solution for your child and the other students!
- Corrective stretches and exercises, as well as regular participation in activities that encourage correct posture and body mechanics, such as yoga, dance, martial arts and climbing, are all great examples.
Stay tuned for next week's Q&A! If you have any questions yourself, please feel free to send in your questions to norwalksportsandspine@gmail.com- by Erica Sastre, LMT
Originally posted on Norwalk Sports and Spine
