Home | Using Our Services | Individual Counseling | Psychiatric | Biofeedback | Groups | Telephone Counseling | Outreach

aching back

Backpack Blues?

BACKPACK PAIN
is on the Rise

Counseling & Mental Health Center

The University of Texas at Austin

See our Biofeedback Services
divider

Injuries from wearing backpacks have increased 330% since 1996,
according to a 2000 Consumer Product Safety Commission report.


SYMPTOMS TO LOOK FOR—How To Spot a Problem:

The most common symptoms:

red dot Headaches

red dot Neck pain

red dot Muscle spasms

red dotTingling hands

red dot Lower back pain

Watch your posture:


blue dot Do you shift to one side when you wear your backpack?

blue dot Are you bent forward in an abnormal position?

divider

HOW MUCH WEIGHT IS TOO MUCH?

Try not to carry more than 15 percent of your total body weight in your backpack. If you weigh 100 pounds, donıt carry more than 15 pounds. Try loading your backpack in the normal way, then weighing it on the bathroom scales.

SOME BACKPACK DESIGNS ARE BETTER THAN OTHERS:

First, the size must be correct for the person wearing the backpack. Backpacks should not hang more than 4 inches below the waist. When they do, it puts too much stress on the muscles between the shoulders and promotes bad posture. Ideally, you shouldnıt wear the pack on only one shoulder — it doesnıt distribute the weight evenly. Some backpack makers are beginning to develop ³healthier² backpacks that come in different sizes.*

GOOD BACKPACK FEATURES

red dot Inflatable or air filled shoulder straps (help to distribute the weight evenly).

red dot Lower back support or cushion in the lumbar area of your spine.

red dot Triangular shape shifts weight to lower back.

red dot Waist or chest strap to keep pack centered.

red dot Split compartments to help center weight.

red dot The pack stands upright for easier pickup.

red dot Pack has fabric that lights up at night or reflects light.

*Two backpacks have been endorsed by the American Chiropractic Association: the Airpack and the Chiroprak by Samsonite. You can find these products on the web. Note that CMHC does not endorse or recommend any site, product, or service provided on these websites.

THE CORRECT WAY TO PACK A BACKPACK

The problem often isnıt the backpack itself but rather the improper packing, lifting and carrying of the backpack. Pack the heaviest objects closest to the spine and the smaller, lighter objects on the outside of the backpack. This helps to distribute the weight so that it puts less strain on the spine. Remember, the loaded backpack should weigh no more than 15% of your body weight.

HOW TO PUT IT ON AND WEAR IT

The best method is to put the backpack on a stool or chair. This makes it easier to put on so thereıs no bending involved. You can actually injure yourself by picking up your backpack the wrong way.

Hereıs the best way:

red dot Face the backpack

red dot Bend at the knees with a straight back

red dot Lift with the legs

red dot Apply one strap at a time

If possible, take more time to exchange books during the day so that you donıt have to carry a whole dayıs worth of school items at one time. Use lockers if theyıre available.

WATCH YOUR BALANCE!

One final safety tip —wearing a backpack affects your balance—it makes you top-heavy so itıs much easier to fall. Itıs not a good idea to roller skate, skateboard, or do other activities requiring a good sense of balance.

MORE INFORMATION. . .Backpack Safety America has more information on this topic: http://www.backpacksafe.com/.

Note that CMHC does not endorse or recommend any site, product, or service provided on any cited websites.
CREDIT. . .
Information in this handout was adapted from an article found on the MSNBC on-line news at http://www.msnbc.com/news/800985.asp#BODY (accessed September 24, 2002).

Updated: 11/12/02
You are visiting: http://www.utexas.edu/student/cmhc/
To contact the Counseling and Mental Health Center, please call 471-3515.

Please notify the webmaster about broken links or other problems on the web site.