4 Steps to Safe Backpack Use

Below are helpful tips to insure you know how to safely use your backpack in order to promote spinal health.

PACK IT RIGHT + PACK IT LIGHT

IS YOUR CHILD CARRYING A PAINFUL PROBLEM?

Discover:

• Problems backpacks can cause
• Backpack Safety Tips
• Postural anomalies and complications
• Proper backpack usage and techniques
• High-tech Diagnostic Testing

FACTS

• The Consumer Product Safety Commission estimates that 6,512 emergency room visits each year result from backpack related injuries.
• 60% of youths will experience at least one lower-back pain episode due to improper backpack use.
• 55% of students carry more than the recommended guidelines of 10 - 15% of their body weight.

Did you know?

THAT'S NEARLY 11 TONS OF WEIGHT
WHICH IS EQUAL TO 6 MID-SIZE
VEHICLES!

POSTURAL EXAMINATION

Follow these steps to check your child for proper posture:

1. Standing behind your child, have your child close his/her eyes.
2. Check the level of the head, ears, shoulders, and hips to insure:
   • If they are level and the spine is straight,
   • If one side is higher than the other and a spinal curve exists. A spinal curve can put pressure on the joints, discs, and nerves.
3. Check from the side to insure:
   • Ears are directly over the shoulder,
   • Shoulders are directly over the hips,
   • Hips are directly over the knees.
4. Check your child when wearing backpack. Posture should still be correct.
5. If you see any signs of postural imbalance or your child has been complaining of neck and back pain contact your doctor of chiropractic.

USING BACKPACKS SAFELY
CHOOSE RIGHT

Selecting the correct size backpack is the most important step to safe backpack use

Look for:

• Wide, padded shoulder straps
• Waist Belt
• Multiple compartments

USING BACKPACKS SAFELY
PACK RIGHT

It is recommended that children carry no more than 10 - 15% of their body weight in their backpack

USING BACKPACKS SAFELY

LIFT RIGHT

• Face the Pack
• Bend at the knees
• Use both hands and check the weight of the pack
• Lift with your legs
• Apply one shoulder strap then the other

USING BACKPACKS SAFELY
WEAR RIGHT

• Use both straps
• Keep straps snug, but not too tight
• Wear the waist belt

WHAT PROBLEMS CAN BACKPACKS CAUSE?

• Narrow straps dig into your shoulders and interfere with your nervous and circulatory system causing tingling and weakness in your arms and hands.
• Wearing a backpack on one shoulder can cause you to lean to the side to make up for the extra weight. This can develop:
  • Neck and shoulder pain,
  • Upper and lower back pain,
  • Misalignment of the spine,
  • Muscle fatigue.
• "Over-loaded backpacks can cause stress on the spine. By placing heavy weight on your shoulders, the weight's force may pull you backwards. To compensate, you bend forward at the hips or arch your back causing your spine to compress unnaturally.

BACKPACK SAFETY TIPS

• Get the right type of pack
  Make sure it has 2 wide, padded straps that go over your shoulders and multiple compartments to help distribute the weight more evenly. Try to avoid heavy fabrics. Bags made of canvas are much lighter than those made of leather.
• Use the waist belt
  Waist belts help to distribute the weight more evenly.
• Pay attention when you pack
  Put the heaviest books closest to your body to reduce strain on your shoulders and neck.
• Use your desk or locker
  Make frequent trips to drop off heavy textbooks and the nonessentials, instead of overloading your backpack.
• Limit your backpack load
  Your pack should weigh no more than 10 - 15% of your body weight.
• Plan your homework
  Spread your homework throughout the week so you do not have to carry all your books home on the weekend.
• Pick your pack properly
  With any heavy weight; bend your knees when lifting a backpack onto your shoulders.
• Strengthen your core
  Visit your chiropractor to prevent back injuries by strengthening the stabilizing muscles of your torso.

VERTEBRAL SUBLUXATION : Misalignment and loss of movement of a bone in the spinal column causes interference to the nervous system and results in the body's inability to function at its optimum potential.

We use sophisticated equipment to help detect patterns of vertebral subluxation.

The same part of your nervous system that controls the heart, lungs, stomach and other organs, regulates your skin (your largest organ). By measuring skin temperatures along the spine we can find nervous system disturbances that may affect vital organs.

Information Courtesy of Backpack Safety America Copyright 2005, Body Mechanics Inc.

For more information visit www.backpacksafe.com/