Preventing neck and back pain by choosing your backpack | Dr. Edward

As school has ended for most children, this would be an ideal time to examine your child’s/children’s backpack now as a proactive step for the following school year. By selecting a backpack suited for your child/children, you can may help ease improper loading of the musculoskeletal system and ease neck and back pain, stiff back, back pain every morning, possible arm pain or numbness and even headaches.

A backpack that is overloaded, too big or small, and not being used correctly could may lead to poor posture while wearing the backpack, and misalignment of the spine.

Let’s start with the equipment; the backpack should have two wide adjustable padded shoulder straps, a few pockets and a hip or waist strap. The material should be light weight and sized in proportion to your child/children. The backpack should fit now, not in a few years’ time. It’s advisable to leave those vinyl Adidas bags and tote bags for photo shoots and very short distances.

To make sure the backpack fits, the shoulder straps should be adjusted for a snug fit against the body, without dangling to the side and you can easily slide your hand between the backpack and your child’s back. Teach your child to load the backpack on a level surface, wear the backpack one shoulder at a time, adjusting the straps for a comfortable (and correct fit).

The last thing to remember is to distribute the weight evenly as possible, using pockets, packing only what is needed for that day, and ideally not exceeding 10 to 15 % of your child’s body weight.

Also check if your child is having aches around the base of the neck or in the low back regions, especially if one side hurts more. This could be a precursor to pain and other symptoms. If unsure, many practitioners such as myself, can fit test backpacks and provide prevention tips and pointers.

As an aside for hockey parents, try a equipment specific roller bag, especially if the existing equipment bag is taller than your child.

Moving on to the adults. Essentially the same principles apply, the back pack should fit, be lightweight, comfortable and not be overloaded. For those taking public transit, I understand it’s not polite to wear your backpack while standing in transit, therefore consider a backpack with a sturdy grab handle to help with putting on the backpack.

If you travel to work is mostly flat, does not involve stairs, then a rolling briefbag could avoid stressing your shoulders and back all together. Keep in mind that the roller bag should not be overloaded, you never know you may have to lift or carry it unexpectedly.

Since we are discussing prevention of spinal (neck, low back, mid back) pain, I have to touch on keeping your musculoskeletal system strong and flexible to avoid injuries. Stretching and strengthening consistently can offset the loading effects of traveling or commuting with a backpack. Most of you can perform some stretching and strengthening to tolerance, but if you are not sure (or have some of these conditions – chronic low back pain, scoliosis, lumbar stenosis, sciatica or sciatica type pain, neck pain or shoulder pain with numbness, headaches) ask your family physician or confirm with a physical therapist.

If you have time, stretch some key muscles (neck, arms, lower back muscles) after the commute. This doesn’t have to be a long session, one stretch per ‘zone’, 3 reps each side, holding for 10-20 seconds. Less than 4 minutes. Stretching after your commute may prevent stress, stiffness and tension in the neck, shoulders and lower back pain while sitting, during the work day.

Seek relief for any acute injuries or pain so you can continue with your activities.

By following a few tips regarding backpacks and adding a 4 minute stretch after your commute, you are heading in the right path to prevent neck and back pain! Congratulations.