Return To School

Ready for BACK TO SCHOOL? ⠀

Here are some quick tips for wearing a backpack: ⠀

1. Wear both straps.⠀

We know, we know. It's definitely not always "cool" to wear both. But the use of one strap causes one side of the body to bear the weight of the backpack, which can lead to pain/soreness. By wearing both shoulder straps, the weight of the backpack is better distributed across the shoulders.⠀

2. Wear the backpack over the strongest mid-back muscles.⠀

So important!! Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow you to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back.⠀

3. Lighten the load!!!⠀

Keep the load at 10-15% or less of your body weight. For example, if you weigh 150 lbs, your backpack should weigh no more than 15-20 lbs. Carry only those items that are required for the day or find a new lightweight backpack. Organize the contents by placing the heaviest items closest to the back. Some students have two sets of books so as not to have to carry the heavy books to and from school. ⠀

How a PT can help:⠀

We can assess whether the backpack (and how it is worn) is affecting your back/neck. We can also help improve posture problems, correct muscle imbalances, and treat the pain that can result from improper backpack use. We can also design individualized fitness programs to help students get strong and stay strong—and carry their own loads!⠀

Paul SolieSeptember 16, 2020