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4 Tips To Avoid Injury When Carrying A Backpack
Aug 20, 2020
With a new year of school suddenly here, there is also a need to purchase new school supplies, especially new backpacks. Some kids will be returning fully to school, others will be adapting to a hybrid system or even fully online learning. Regardless of the situation, purchasing a comfortable but supportive backpack that prevents injury for a child is incredibly important, whether it will be used this upcoming school year or in the future.
It is crucial to start teaching a child about backpack safety at a young age so that when they eventually get to college, where heavy backpacks still prove to be a problem, they are prepared to carry their backpacks correctly.
4 Tips To Avoid Injury When Carrying A Backpack
- Use both shoulders to carry a backpack. At one point in time, one-shoulder backpacks were the coolest backpacks a child could carry to school. They are not as popular as they used to be, however, this particular type of backpack is still widely sold. Although some consider them to be quite fashionable, a one-shoulder backpack is one of the worst backpacks a parent could buy for their child. No matter how heavy or light, carrying a backpack on one shoulder can greatly contribute to pain in the neck and shoulders. Even if the pain is not felt immediately and problems do not present themselves right away when carrying a one-shoulder backpack, it can still cause problems later on in life. Two shoulder backpacks are much less harmful, however, you cannot reap the benefits if you only use one strap. Use both straps to ensure that the weight of the backpack is being evenly distributed throughout your body. When weight is being evenly distributed, all of the muscles and supporting muscles are being used. This prevents injury and unnecessary strain of the back, shoulders, and neck.
- Purchase a backpack with padded shoulder straps. A heavy backpack can cause neck and shoulder pain easily. However, padded shoulder straps can help make the weight more bearable and less harmful. Generally, padded shoulder straps are wider than a typical backpack, making it more comfortable and helping to evenly distribute the weight in the bag. Additionally, the cushioning can help to avoid the pinching of the trapezius muscle, which is a common problem with a basic type of backpack strap.
- Check the positioning. Whether you are currently a student or a working adult, we are all most likely guilty of throwing a backpack on our shoulders without any thought put into its fit and positioning. This is simply a recipe for disaster. When a backpack is positioned incorrectly, extra stress and strain can be placed on the shoulders and neck, causing pain or injury. Placing a backpack evenly on the muscles of your mid-back can help to reduce the risk of strain or injury. Additionally, beware of the straps being too long or too short. This can cause difficulty when both putting the backpack on and taking it off. Incorrectly fitted straps can also cause the backpack to sit either too low or too high, putting stress on all of the wrong muscles. According to the American Chiropractic Association, a backpack should never be placed more than four inches below the waistline.
- Put it on correctly. Backpack safety is not just something you have to think about when carrying the backpack, it is also about correctly putting it on as well as taking it off. When picking up your backpack, bend at the knees and not the waist to pick it up. It is also important not to round your back when picking up your backpack. Bending over at the waist or rounding your back can cause extra stress on the lower back, leading to preventable pain or injury.
The Takeaway
When buying a new backpack for a child or yourself, worry less about what is fashionable and more about what will prevent any injury and pain. Avoid buying a one-shoulder backpack, instead consider buying a two shoulder backpack with padded straps. Be sure to wear both straps, having a backpack sagging off of one shoulder isn’t as cool as people make it out to be. Always remember to position it correctly and take caution when putting it on as well as taking it off!
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