BYU: 5 ways to reduce back-to-school backpack pain
Nate Edwards, BYU Photo
With some minor changes, students can reduce the back pain that can often come with carrying heavy backpacks.From elementary school and into college, millions of students across the country ascribe their aching backs to the heavy loads they carry to class each day. With no simple replacement for the convenience of a backpack, most people accept the pain and move on. But there are some minor changes you can make to reduce your pain.
Brigham Young University exercise sciences professor Ulrike Mitchell shared these five effective strategies to minimize backpack-induced pain that are based on scientific evidence.
1. Lower the weight of your backpack
Research has shown that backpacks should not weigh more than 10% of your body weight. Considering that most textbooks weigh anywhere from 2 to 6 pounds, and that many students also carry around their lunch, folders, notebooks and other items, it’s easy to accidentally overload your backpack. Consider what you can swap out of your backpack daily or even what you can throw away completely to lighten your load.
2. Avoid carrying multiple items on your shoulders
In addition to backpacks, many students also carry musical instruments, sports equipment or art supplies. Placing that extra weight on one of your shoulders, as is done with purses and duffel bags, can unevenly bend your trunk and force your back to compensate, resulting in pain. Decrease the stress on your back by carrying extra items in your hands or making sure to equally distribute the weight between both shoulders.
3. Exercise often
Regular exercise is a major factor in preventing back pain. Strengthening core muscles through resistance training, improving your cardiovascular health through aerobic exercise, and increasing your flexibility and balance through yoga and Pilates can help reduce back pain caused by backpacks.
4. Maintain good posture
Few feelings are as satisfying as leaning back and popping your back. However, overcorrecting your posture briefly to loosen up doesn’t address the long-term issue of back pain. If you’re experiencing pain in your lower back, adjust the way you sit instead. Push your shoulders back lightly and allow your back to form a gentle inward curve. By avoiding slouching, you’ll reduce the amount of self-imposed weight on your spine.
5. Do some stretches
There are many ways to move your back that can help relieve pain. Both dynamic and static stretches remove tension from the back and promote healing in the lower spine. Check out a few examples of simple back stretches at https://tinyurl.com/c26rb43t.
Takeaway
Reducing back pain can improve quality of life. Simple strategies like decreasing the weight of your backpack, not carrying multiple heavy items, exercising, improving your posture and stretching can help.
