BACKPACKS
Where do you feel pain when you are carrying an over packed backpack or shoulder bag? What muscles are screaming for relief? Muscles can be strained or pulled when they are stressed from overuse or trauma.
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Adhesions often occur when the covering over the muscles, the fascia, is involved.
These adhesions are called "trigger points" and can prevent the muscles from working well.
Trigger points lead to an increase in muscle stiffness and tenderness and a decrease in range-of-motion. In addition, the discomfort from trigger points can radiate from the adhesion. This is called referral pain and the most common pathways are shown in this image.
Adhesions often occur when the covering over the muscles, the fascia, is involved.
These adhesions are called "trigger points" and can prevent the muscles from working well.
Trigger points lead to an increase in muscle stiffness and tenderness and a decrease in range-of-motion. In addition, the discomfort from trigger points can radiate from the adhesion. This is called referral pain and the most common pathways are shown in this image.
Back to school and distressing back pain from carrying (often incorrectly) heavy backpacks. This is not uncommon among children; however, I am seeing it just as frequently in adults! According to the U.S. Consumer Product Safety Commission, backpack-related injuries sent more than 7,000 people to the emergency room in one year's time.
The American Chiropractic Association's (ACA) Council on Occupational Health, reported on a study conducted in Italy. It was determined that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.
Studies conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself. The results of these types of studies are especially important for middle school and high school aged students when time to run through the crowded hallways across a sprawling buildings forces them to abandon their lockers and to carry their books with them all day long. The heavy weight of the book bag can pull a child backward so that the child must compensate by leaning forward at their hips or arching their back. This might cause shoulder, neck and back pain by compressing their spine unnaturally. Backpacks with tight, thin straps can cut into the child’s soft tissue and shoulder muscles pinching the nerve and blood circulation which can result in numbness, tingling as well as weakness in the arms and hands. Girls and smaller children are especially at risk because the load share is heavier in proportion to their body weight. Now imagine if only ONE strap is used to look “fashionable” or for adults using a heavy shoulder bag!!!
The muscles involved in picking up the backpack are the shoulder muscles including the anterior and posterior deltoid, the upper, mid and lower trapezius muscles. Even the abdominal and lower paraspinal back muscles are involved in holding the backpack weight up especially when children twist and turn. Some of the spinal nerves traveling through these muscles that could be affected innervate the skin and function of the shoulders, tonsils, thyroid gland, esophagus, trachea, arms, elbows, fingers. The ACA believes that limiting the backpack's weight to no more than 10 percent of a child's body weight and urging the use of ergonomically correct backpacks are possible solutions. Here’s an example:
What Can You Do?
The American Chiropractic Association's (ACA) Council on Occupational Health, reported on a study conducted in Italy. It was determined that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.
Studies conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself. The results of these types of studies are especially important for middle school and high school aged students when time to run through the crowded hallways across a sprawling buildings forces them to abandon their lockers and to carry their books with them all day long. The heavy weight of the book bag can pull a child backward so that the child must compensate by leaning forward at their hips or arching their back. This might cause shoulder, neck and back pain by compressing their spine unnaturally. Backpacks with tight, thin straps can cut into the child’s soft tissue and shoulder muscles pinching the nerve and blood circulation which can result in numbness, tingling as well as weakness in the arms and hands. Girls and smaller children are especially at risk because the load share is heavier in proportion to their body weight. Now imagine if only ONE strap is used to look “fashionable” or for adults using a heavy shoulder bag!!!
The muscles involved in picking up the backpack are the shoulder muscles including the anterior and posterior deltoid, the upper, mid and lower trapezius muscles. Even the abdominal and lower paraspinal back muscles are involved in holding the backpack weight up especially when children twist and turn. Some of the spinal nerves traveling through these muscles that could be affected innervate the skin and function of the shoulders, tonsils, thyroid gland, esophagus, trachea, arms, elbows, fingers. The ACA believes that limiting the backpack's weight to no more than 10 percent of a child's body weight and urging the use of ergonomically correct backpacks are possible solutions. Here’s an example:
- 50 pound child: 2.5 to 5 pounds in the backpack
- 80 pounds: 4 to 8 pounds
- 100 pounds: 5 to 10 pounds
- 130 pounds: 6.5 to 13 pounds
- 150 pounds: 7.5 to 15 pounds
What Can You Do?
- Make sure your child's backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.
- The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
- A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back.
- Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.
- Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
- Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child's shoulders.
- The shoulder straps should be adjustable so the backpack can be fitted to your child's body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
- If the backpack is still too heavy, talk to your child's teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.
If you or your child experiences any pain or discomfort resulting from backpack use, we strongly urge you to visit the office before the pain of muscle spasms leads to scar tissue. Our gentler type of treatment for children and adults can minimize potential long term problems and in addition, teach you exercises designed to help children and adults alleviate symptoms, develop strong muscles, along with suggestion in good nutrition, posture and sleeping habits.
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Backpack Safety Tips, (2016). ACA. Retrieved from http://preview.alturl.com/tkxbx