pack it light, wear it right!

Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know how to choose, load, lift and wear a pack properly – these all-important accessories can be a pain in the back. Adults aren't exempt from this issue either, sports bags and heavy purses/brief cases can become a pain as well. 

​Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage. For instance, a heavy bag carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may cause chronic problems.

To help avoid this, here are some quick tips on how to pack and carry your bags:

1. Choose a bag made of light-weight material and with multiple pockets for spreading out the weight of your items. Shoulder straps should be wide, adjustable and padded.
2. Bags should not weigh more than 10-15% of your body weight. Resist the urge to pack all of your belongings and pack only the essentials!
3. To put a back pack on without causing pain, put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, and then adjust the straps to fit comfortably. 
   

For further info, visit these helpful links:

www.chiropractic.on.ca/public/your-back-health/backpack-101/

www.chiropractic.on.ca/public/public-education/backpackhandbags/adult/

Already experiencing back pain? Call us at 613-695-0266 to see one of our practitioners!