Backpack Fundamentals (for Teens) - Nemours KidsHealth

How Can Backpacks Cause Problems?
A backpack that isn't used correctly could cause again problems or even harm. Here’s how:

- By putting a heavy weight on your shoulders within the fallacious means, the weight's power can pull you backward. So individuals who carry heavy backpacks generally lean forward. Due to the heavy weight and this unnatural place, they will develop shoulder, neck, and again ache. - If you wear your backpack over only one shoulder, or carry your books in a messenger bag, chances are you'll end up leaning to at least one aspect to offset the extra weight. You would possibly develop decrease and upper back ache and pressure your shoulders and neck. - Tight, slim straps that dig into your shoulders may cause tingling, numbness, and weakness in your arms and palms. - Carrying a heavy pack can make individuals more likely to fall, particularly on stairs or different locations the place the backpack places the wearer off balance. - People who carry giant packs typically aren't aware of how much space the packs take up and can hit others with them when turning round or transferring by tight areas, such as the aisles of the school bus. College students additionally can be injured once they trip over large packs or the packs fall on them.


How Do I do know If My Backpack Is a problem?
You might have to put less in your pack or carry it otherwise if:

- You battle to get your backpack on or off. - You have to lean ahead to hold your pack. - You've got again ache.

For those who adjust the weight or the way you carry your pack however nonetheless have again pain or numbness or weakness in your arms or legs, speak to your doctor.


How Ought to I Choose a Backpack?
Here are a couple of suggestions that may assist make your backpack work for you, not towards you:

Backpacks are a greater possibility than shoulder or messenger luggage for carrying books and provides. That's because the burden of the pack is evenly spread out throughout your physique. The strongest muscles in the body - the back and the abdominal muscles - support the pack. Consider the development. Search for a bag with two padded straps that go over your shoulders. The wider the straps, the higher. Look for a backpack with a waist belt, which helps to unfold out the weight more evenly across the physique. Backpacks with multiple compartments can even help distribute the load. And choosing a lightweight backpack helps keep the load under management.


How Ought to I use a Backpack?
Follow these tips to keep away from again pain and different issues.


Lighten the load:
- Regardless of how properly-designed the backpack, less weight is at all times better. Use the bathroom scale to examine that a pack is not over 10% to 20% of your body weight (for example, when you weigh a hundred and twenty pounds you should not carry a backpack that weighs more than 12 to 24 pounds). - Use your locker often throughout the day as a substitute of carrying your complete day's price of books in the backpack. - Pack your backpack with the heaviest objects closest to your back: - Do not drop all of your stuff in the main compartment. Use the side pockets to unfold the burden out. - If your pack is actually heavy and you cannot get across the number of books you want, take a number of the books out of your pack and carry them in your palms.


horse accessories  and pick up the backpack correctly:
- Use both shoulder straps. Luggage which are slung over the shoulder or across the chest, or that solely have one strap, may pressure muscles. - Tighten the straps sufficient for the backpack to fit carefully to the physique. The pack ought to relaxation evenly in the course of the back and not sag down to the butt. - Choosing up the backpack the correct approach can allow you to avoid again accidents. As with every heavy weight, bend on the knees and grab the pack with both palms when lifting a backpack to the shoulders.


Strengthen your core:
- A good way to prevent again damage is to strengthen the stabilizing muscles of your torso, including your decrease again and abdominal muscles. Weight training, pilates, and yoga all are effective in strengthening these core muscles.