The impact of the forces exerted by backpacks on load distribution, back pain and stride is considerable. Regular backpack use is associated with back pain, intervertebral disc compression, neck pain, altered posture, altered walking and plantar foot pressure. With such big risks involved, it’s clear why backpack load is something that’s not to be taken, um, lightly.
Pin this article for later! For more, follow Good Housekeeping on Pinterest.
The study
Conventional studies have suggested a safe backpack load of 10% of a person’s body weight in children and adolescents. This new study, however, focused on the actual effect of backpack load on the spine. The research team, lead by Dr Kenneth Hansraj, a spinal and orthopaedic surgeon, used two different scenarios:
1. A regular backpack with incrementally placed weights using both shoulder straps, with the spine in a neutral position.
2. A regular backpack with incrementally placed weights using both shoulder straps, with the spine titled forward by 20 degrees.
The results
The study showed that in neutral alignment (good posture) the force to the spine is 7,2 times the backpack weight. With just 20 degrees of a forward posture (poor posture), the force is magnified to 11,6 times the weight. For example, if a 15-year-old boy who weighs 56kg carries a backpack weighing 5,6kg (10% of his body weight), the force to his spine would be 40,3 N (neutral position) or 64,9 N (20 degrees forward). Basically, one textbook = seven textbooks to the spine.
Prevention is key
Here are some ways you can help your child minimise the force – and damage – to his or her spine:
– Think about your packing: Pack only what’s necessary.
– Embrace digital textbooks: One e-reader will have a much smaller effect on the spine than a bunch of hard copies.
– Practice proper posture: A neutral alignment is considered good posture and will minimise the force to the spine. Remember: chest open, chin level to the floor, abdomen firm.
– Wear both straps: Wearing two straps allows for a division of the forces, so one side of the spine doesn’t get twice the force.
– Develop a strong core: The body provides certain inherent muscle shock absorbers. Building the core muscles with planking, for example, helps to strengthen the body’s force dampeners.
PHOTO: iStock/courtneyk
ALSO READ:
9 things clever moms do on Sunday that make school nights easier
