By Dr. Marilyn L. Durden
Special to The Citizen

Has your child been complaining about back pain over the last few weeks or months? If so, consider the following.

• Heavy backpacks have a destructive impact on the posture and spinal health of children.

• Today’s heavy loads are causing injuries that can last a lifetime.

• 55% of students carry more than the recommended national guidelines of 10-15% of body weight. (Simmons College, April 2001)

• The average student has a Visual Analog Scale (VAS) score for pain of 5.8 (Northeastern University)

• 66% of school nurses reported seeing students with pain or injury attributed to carrying backpacks. (AIRPACKS survey, 2000)

• Up to 60% of children will experience back pain by the time they reach 18 years of age. (University of Michigan)

• National Public Radio reported that 65% of adolescents’ visits to doctors are for backpack related injuries. (October 1998)
• The American Academy of Orthopedics stated that backpack injury is a significant problem for children.

• 58% have seen patients complaining about back or shoulder pain related to backpacks

• 65% have recommended that a patient modify use of a backpack to improve or correct a back problem. (October 1999)

• Medical professionals advise that individuals carry no more than 5-15% of their body weight on their backs. Dr. Durden recommends no more than 10 % maximum.

Example: a child weighing: 50 lbs.- No more than 5 lbs, 80 lbs. - No more than 8 lbs., 100 lbs. -No more than 10 lbs., 130 lbs.- No more than 13 lbs

Many children, teens and adults are carrying up to 40 lbs and are potentially injuring themselves.

Ways to Prevent Backpack Injury

• Wear a backpack properly

• Distribute the weight properly. Put the heavier items on the bottom and against the back to keep the weight off of your shoulders and maintain a better posture.

• Wear both shoulder straps unless your pack is designed for use on one shoulder. Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscles spasms, low back pain and walking improperly.

• Choose a backpack with thickly padded shoulder straps. Non-padded straps dig into the shoulders causing pain due to compressional loading of the acromio-clavicular joints and stress on the trapizious muscles.

• Choose a backpack with a lumbar support. The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates an upright standing position and good posture that is essential for proper spinal health.

• Use an ergonomic backpack. Shift the weight off the shoulders, neck and upper back to the lower back. This will prevent injury and is more comfortable.

• Lift a backpack correctly.

• Face the backpack before you lift it.

• Bend at the knees and lift with your legs not with your back.

• Keep the pack close to the body.

• Carry only what you need. Every extra item adds weight!

Dr. Durden recommends a backpack made with multiple compartments and a rack system to distribute the weight.

Call Durden Chiropractic Clinic at 770-631-7600 for more information.