As the school year ramps up and the homework loads get heavier, so do backpacks. And, just a heads up: if you’re carrying anything heavier than 15% of your body weight, you get a failing grade in backpack safety.
Mark Halley, a physical therapist at our Rosedale, MD, location, warns that improper backpack wear can lead to faulty postures and even improper spinal alignment. Bringing home all those books might get you an A, but they can also damage your muscles if you continue to carry too much. The more you carry, the more strain you put on your muscles, which can leave you more vulnerable to injury.
So, what do you do? If you still want to bring home your books, Mark shares a few tips from nationally-recognized researchers at the American Physical Therapy Association, American Occupational Therapy Association, and Move Forward PT.
- Keep it close: Put the heaviest books closest to your back. The farther the weight is from your back, the harder your muscles have to work.
- Never more than four below: A backpack should never hang more than four inches below your waist and should fit comfortably below the shoulders.
- Don’t let it lean: Using only one strap puts extreme pressure on one side of the body. Slip on both straps for more even weight distribution.
- Put on some padding: Look for backpacks with two widely padded shoulder straps to protect the shoulders and better distribute weight.
- Wear the waist belt: Choosing a backpack with a waist belt (and using it!) can help transfer some of the weight from the back and shoulders to the hips and torso.
- Clean it out: Regularly go through your backpack and make sure you need everything that’s in there. If you don’t, pull it out to help lighten your load.
- Try out a new set of wheels: If your school allows it, consider a backpack on wheels. This helps forgo any weight issues by bearing a backpack that’s too heavy.
Did you know? Next Wednesday, September 19, is National School Backpack Awareness Day, sponsored by the American Occupational Therapy Association. Visit their site to get more great tips on backpack safety.