How To Pack A Backpack To Avoid Injury
You’re likely familiar with the common parental complaint the amount of homework today’s students are given is hurting them mentally and physically. Whether you have been one of the many making this claim or not, there is actual validity to it. In fact, the US Consumer Product Safety Commission reported as many as 14,424 Americans have been treated for backpack-related injuries in a year. Not only that, but the associated cost, in terms of lifelong medical bills, lost wages, pain, suffering, and legal liability is believed to be upwards of 300 million dollars. As the focus for most parents and students alike has shifted to preparing for school and resuming the routine of homework and afterschool activities, the best thing you can do for your child (and yourself) is learn how to pack those backpacks for school, work, and other events in a way that will avoid an injury. Use these tips as a guide to help you choose and pack a backpack the right way.
Purchasing The Right Backpack
Like with most things, you need to start with the basics when it comes to backpack safety. This means taking the time to make sure you are purchasing the right backpack in the first place. Wearing a backpack incorrectly, including one improperly sized, can contribute to many health concerns, including fatigue, discomfort, muscle strain, musculoskeletal pain, and respiratory issues.
Most individuals believe backpacks are one standard size. Although this can be true to some extent, several companies do offer backpacks in different sizes. Size also vary from brand to brand, so it’s worth shopping around a bit to find the right one. To get the right size, look for one that reaches from roughly two inches below the shoulder blades to waist level or slightly above when worn. Also, look for a design with padded straps, a padded back, as well as chest and hip straps for added support.
Continue reading to learn about what to put inside the backpack next.
Only Take Essentials
Whether packing for school or a weekend getaway, most individuals are guilty of packing twice as much as they need. One of the best ways to cut down on back pain and reduce the risk of injury is to only take the essentials. Before heading out, check your pack and eliminate anything non-essential to the day.
Having a set of supplies at home and one at school is one way to reduce essential backpack items. Taking things like writing utensils and art supplies out of the backpack may not seem like a lot, but it will add up. Likewise, many districts even provide students with a take-home set of books and use a class set at school or allow online access to texts, so they don’t have to lug textbooks from place to place. It is also important to eliminate any excess items, such as papers, clothing, and other items adding weight to the backpack can be helpful. And if it comes down to it, break some of the essentials into different bags to take some of the weight off your back.
Continue reading to learn about the best tip when it comes to packing everything inside the bag.
Distribute Weight Properly
Learning how to distribute weight properly is another important step toward avoiding back injuries when you must carry a backpack. Most individuals have a pretty standard system of packing, but it doesn’t always follow the protocol to best manage the weight. Rethink the way you pack, and you’ll notice the difference.
Use the bottom of the backpack for bulky items and the core for denser, heavier gear. Place lighter essentials toward the top, and be sure to balance the weight in any outside or accessory pockets. Likewise, always wear both straps on the backpack, so the weight is evenly distributed on both shoulders and the back.
Continue reading to learn about adjusting the backpack.
Adjusting The Backpack
Knowing what to look out for and how adjusting the backpack can help are also important components of avoiding back strain. There are several indicators the backpack you or your child is carrying is too heavy. If your posture changes while wearing it or you struggle putting it on or taking it off, it is a good sign your backpack is too heavy or needs adjusting. Likewise, if you notice any tingling, numbness, or red marks, it’s a good sign something is wrong.
One of the first things to check is if you are wearing both straps. As simple as it seems, this step alone can make a big difference. Once you have positioned both of the straps, tighten them as needed to make sure the backpack is close to your body, and position the bottom of the pack two inches above your waist. If the bag is still causing issues, it may need to be repacked to distribute the weight more evenly. But, if all else fails, remove some of the contents to make it more suitable for use.
Continue reading to learn about the tips for wearing the backpack.
Wearing The Backpack
Once you have taken each of the previous steps to avoid back pain, you’re ready for actually wearing the backpack. As you put the backpack on, be sure to distribute the weight evenly with both straps on. Always be sure to fasten additional support straps, such as hip and chest straps. You also want to make sure your backpack feels comfortable while wearing it. If it doesn’t, adjust it.
To avoid unnecessary muscle fatigue, avoid wearing your backpack any time it’s not needed. For example, if you’re waiting at a bus stop, take the backpack off. Keep in mind the general rule, as far as backpack weight for daily wear, is ten percent of your body weight. If it’s any heavier, you are likely to cause preventable back issues.