New year, new me, let's tackle 2023!
Now that work and school are starting up again, I thought I’d write about how we wear bags on our backs. No matter how big or small the bag is, or how young or old you may be - you should know the best way to wear your backpack.
Here are my tips to get ahead of the backpack back pain:
Tip #1 - Always use both straps
I promise, wearing one strap isn't as cool as it looks.
Only using one strap leads to an asymmetric load on the body, which results in compensation as some muscles have to work harder than others.
Tip #2 - Adjust the straps correctly
Ensure the bag sits high enough on the back. The top of the bag should start 2 - 5cm from the top of the shoulders. The backpack shouldn’t swing from side to side when walking. If so, the straps are too loose.
"Education is the most powerful weapon which you can use to change the world" - Nelson Mandela
Tip #3 - Use the waist or chest straps
The waist strap helps distribute the load to the hips while relieving the shoulders.
The chest strap will help stabilise the bag and prevent swinging.
Tip #4 - Keep heavy items close to the spine
This maintains the center of gravity through the spine and avoids joint irritation.
Tip #5 - Stick to the 10% rule
A bag should never weigh more than 10% of your child’s weight. In other words, a 50kg child should only carry a 5kg bag. Bags that are too heavy can cause some muscles to work too hard, overcompensation, pain and more.
A heavier bag can also cause children to lean forwards to compensate for this increased weight on their backs – leading to a more pronounced curvature of the thoracic spine
And above all, comfort is key!
Good luck for the year ahead everyone. If you have any questions, need a check-up or a backpack consultation – give us a call.
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