Backpack Tips for Maintaining Spine Health in School

Wear it right, tight and light!

Image courtesy of David Pinsoy Usplash

As students head back to school, a trusty backpack becomes an essential companion. However, the convenience of carrying books, laptops, and supplies on your back comes with a responsibility to prioritize spine health. Improper backpack usage can lead to discomfort, pain, and potential long-term issues. 

 1.  Choose the Right Backpack:

Begin with a well-designed backpack that suits your needs. Choose a size that accommodates your necessities without being excessively large, look for padded shoulder straps, a supportive back panel, and multiple compartments to distribute weight evenly.

 2. Use Both Shoulder Straps:

Using both shoulder straps helps distribute the weight more evenly, reducing strain on one side of your body. Adjust the straps so the backpack sits snugly against your back, and the bottom aligns with your waist. Avoid wearing it too low or too high, causing unnecessary strain on your back and shoulders. If your backpack has a waist strap, use it to help distribute the weight more evenly across your hips. 

3. Lighten the Load:

It’s easy to overpack, but an overloaded backpack can strain your spine and muscles. Your child’s book bag shouldn’t exceed 10 percent of his or her body weight. Regularly clean out unnecessary items and prioritise only what’s essential for each day. Consider leaving heavy and non-essential items at home or in your locker.  Keeping a backpack closer to the body makes it feel lighter, easier to carry and prevents unnecessary movement.

4. Organise Heavier Items Closer to Your Back:

When packing, place heavier items like books and notebooks toward the rear, closer to your back. Lighter items, like pencils and glue sticks in front. Organising items this way helps reduce load and maintain your centre of gravity, preventing the backpack from pulling you backward. 

 5.  Lift with Care:

When picking up your backpack, bend at the knees rather than at the waist. This technique reduces strain on your lower back and promotes a healthier lifting posture.