Backpack Health
In the 2007 American College Health Association survey of NYU students, 43% of all undergrads reported having back pain in the past year. In fact, back pain was the top reported health problem. This may come as no surprise to those of you who carry a heavy backpack load. Here are some tips on how to lessen the strain of a backpack on your body:
Wear it Right:
* The backpack should rest evenly on the middle of the back near your center of gravity and should not extend below the low back.
* Wear both straps. Wearing just one strap puts all the weight on one shoulder and half of your back, but wearing both distributes the weight evenly and allows for better posture.
* Shoulder straps should be adjusted to allow you to put the backpack on and take it off easily, and allow for free movement of your arms.
Lighten the Load:
* Keep the load between 10% and 15% of your total body weight.
* Carry only those items that are essential for the day.
* Place the heaviest items closest to the back.
* Take off your backpack when you get the chance, like when riding on the subway.
* If you need to carry more than 15% of your weight, consider a backpack with wheels.
Backpack Buying Tips:
* Look for a padded back, and wide, padded shoulder straps. Narrow straps can hinder circulation, cause nerve compression and numbness or tingling in the arms, and may cause weakness in the hands.
* Hip and chest belts redistribute some of the weight from the back and shoulders to the hips and torso.
* Multiple compartments help distribute the weight of the backpack evenly and keep items secure and easily accessible.