Pack it Light. Wear it Right Pack it Light. Wear it Right. provides educators, parents and students with information and tips to prevent backpack-related injury. With these materials, we aim to help parents and students choose, pack, lift and safely carry their heavy backpacks on a daily basis. 

Backpack-related injuries: Are common Can lead to long-term problems Are easily preventable Backpack injuries are common: In a recent Pollara survey of 500 Ontario chiropractors, 76 per cent reported that overloaded backpacks are a leading cause of back and neck pain in many of their school-aged patients. By the end of the teen years, more than 50 per cent of youth experience at least one low back pain episode (Spine 1998; 23:228-34). Research indicates that this may be due in part to improper use of backpacks.

Ontario chiropractors report backpacks are a leading cause of injury. More than half of youth experience at least one back pain episode. Backpack injuries are common: In a recent Pollara survey of 500 Ontario chiropractors, 76 per cent reported that overloaded backpacks are a leading cause of back and neck pain in many of their school-aged patients. By the end of the teen years, more than 50 per cent of youth experience at least one low back pain episode (Spine 1998; 23:228-34). Research indicates that this may be due in part to improper use of backpacks.

Heavy backpack carried on the back can: Cause numbness in the arms Reduce blood flow Create poor posture Contribute to headache and neck pain Distort natural curve in middle and lower back

Cause muscles to compensate for uneven weight Lead to muscle strain Cause muscles to compensate for uneven weight Cause spine to lean to opposite side of weight Place stress on mid/lower back Consider selecting a volunteer from the audience to demonstrate the poor posture that results from wearing a backpack on one shoulder.

backpack-related injuries. You can prevent backpack-related injuries. Consider selecting a volunteer from the audience to demonstrate the poor posture that results from wearing a backpack on one shoulder.

Your backpack should: Be proportionate to your body Be made of lightweight material Have padded shoulder straps at least two inches wide Have a padded back Have a hip strap or waist belt Have several individual pockets 1. The bag should not be larger than what is needed. The top of the bag should not extend higher than the top of the shoulder, and the bottom should not fall below the hip bone. 2. Vinyl or canvas are lightweight materials that can reduce the overall weight of your load. 3. Shoulder straps should also be adjustable. They should not cut into or fit too snugly around the arms and arm pits. 4. A waist strap helps to effectively redistribute as much as 50 to 70 per cent of the weight off the shoulders and spine onto the pelvis. This will equalize the strain on the bones, joints and muscles. 5. Having several pockets allows you to distribute the weight evenly, and prevents contents from shifting.

Now that you’ve chosen a good backpack, all you have to do is remember two things: Pack it Light and Wear it Right.

Backpacks shouldn’t exceed 15% of a child’s weight Weight should be evenly distributed Pack the heaviest items closest to the body Pack odd-shaped items on the outside Only carry items that are needed

Always wear both shoulder straps Adjust the straps so the pack fits snugly Use the waist straps Slinging the backpack on one side can cause the spine to lean toward the opposite side. This places stress on the joingts and muscles in the mid and lower back. This can lead to back problems later in life. When the straps are properly adjusted, the bag will not swing from side to side when the carrier is walking. You should be able to slide your hand between the backpack and your back. This positioning will reduce the strain on your back, shoulders and neck. By using the waist straps, you reduce the strain on your back, by transferring some of the load to your hips. A backpack that is too heavy or too low will cause the wearer to lean forward to carry the full weight on the upper back.

When putting on your backpack: Squat or kneel to pick up the bag Avoid twisting or bending Lift with the legs Place the bag on a waist-high surface to slip it on

Ontario Chiropractic Association More Information For further information, please contact my clinic or: Ontario Chiropractic Association 200-20 Victoria St., Toronto, ON., M5C 2N8 Web: www.chiropractic.on.ca E-mail: oca@chiropractic.on.ca Phone: 416-860-0070  1-877-327-2273