How to Wear a Backpack Properly to Avoid Back Pain

Have you ever experienced back pain after wearing a backpack? Be careful, it’s possible that you’re wearing your backpack incorrectly, causing discomfort in your back and shoulders. To prevent this pain from affecting your activities, let’s take a look at how to wear a backpack properly.

The Reason Wearing a Backpack Can Cause Back Pain

From a young age, you might have been warned about using a backpack correctly or not carrying heavy loads in your backpack for extended periods. So, what could be the reasons?

The answer lies in a study that revealed that wearing a backpack incorrectly can lead to back pain.

In a study involving approximately 5,000 students aged 6-19 years, it was found that the duration of backpack use had an impact on back pain.

After conducting interviews, researchers found that at least 60% of students who used backpacks suffered from back and shoulder pain.

The study also revealed a significant difference in the effects of backpack use between teenagers and younger children.

Interestingly, according to the study, the number of teenagers complaining of back pain was higher than that of younger children who generally carry heavier loads.

Based on this research, it turns out that the weight of your backpack doesn’t have much of an impact on back pain caused by wearing a bag. The duration of wearing the backpack for an extended period is more likely to cause your back to hurt.

That’s why it’s recommended that you place your backpack if possible. For example, when standing in public transportation, put your backpack underneath in a place that doesn’t inconvenience others. This is to ensure that your shoulders and back are not under prolonged pressure.

How to Wear a Backpack Correctly to Prevent Back Pain

For many people, attaching only one strap of a backpack to the shoulder may look cool. However, it can actually lead to back pain.

Additionally, there are several tips for wearing a backpack correctly to prevent back and shoulder pain, including:

1. Always use both straps of the backpack to maintain your body’s posture. Using just one strap can lead to poor posture and cause pain in your shoulders and back.
2. Adjust the backpack straps so that they are level with your back and feel comfortable on your shoulders. Ensure that the bottom of the backpack does not go below your waist. Leave a gap of at least 3 cm above your hips.
3. Avoid letting the backpack sway from side to side. This can cause friction on your shoulders and back.
4. Use a waist belt or chest strap if available on the backpack. This helps reduce pressure and friction on your shoulders.

In addition to the correct ways to wear a backpack mentioned above, the American Academy of Pediatrics also provides specific guidelines for children. This organization, equivalent to the Indonesian Pediatric Society, suggests that children should not carry a backpack load that exceeds 10-20% of their body weight.

Ideally, the heaviest load should range from 2-7 kilograms for children. If the load is too heavy, you can consider using small rolling suitcases instead of backpacks to reduce the risk of back and shoulder pain.

Source : https://hellosehat.com