Table of contents:
Have you ever had back pain after wearing a backpack? Be careful, it's possible that the way you wear the backpack is not the right way, causing your back and shoulders to hurt. So that the pain doesn't interfere with your activities, let's take a peek at how to wear a backpack that is good and right.
Wearing a backpack over time can cause back pain
From a young age, you may have been warned to use a backpack properly or not to carry heavy items in a backpack for a long time. So, what are the reasons?
The answer lies in a study which revealed that wearing a backpack carelessly can cause back pain.
In a study involving about 5,000 students aged 6-19 years, it was found that the duration of use had an effect on back pain.
After conducting interviews, the researchers found that at least 60% of students who wear backpacks suffer from back and shoulder pain.
The study also revealed that there were quite drastic differences in the impact of backpack use, between adolescents and younger children.
The number of adolescents who complained of back pain was more than children who generally carried more burdens.
Apparently, based on these studies, the weight on your backpack has been shown to have less of an effect on back pain caused by wearing a bag. It is the long duration of wearing a backpack that contributes more to making your back hurt.
That's why you are advised to put the backpack you are wearing whenever possible. For example, when you have to stand on public transportation, put your backpack underneath, in a place that doesn't disturb other people. This is so that your shoulders and back are not depressed for a long time.
How to wear a backpack the right way
For most people, hooking just one of the backpack straps around your shoulder looks cool. However, it will actually make your back hurt.
In addition, there are some tips for wearing the right backpack so that your back and shoulders don't hurt, including:
- Always use both backpack straps to maintain your posture. Attaching just one backpack strap can lead to bad posture and cause your shoulders and back pain.
- Adjust backpack straps so that it is on par with your back and feels comfortable on your shoulders. Try not to keep the bottom of the backpack past your waist. Give pause at least 3 cm higher than the hips.
- Don't let the backpack rock from one side to the other. This can cause friction on the shoulders and back.
- Wear a waist strap or chest strap backpack If there are. This is so that the pressure and friction on the shoulder can be reduced.
In addition to the correct ways to wear a backpack above, the American Academy of Pediatrics also discloses specific rules for wearing backpacks for children. This institution equivalent to the Indonesian Pediatrician Association said that children should not carry more than 10-20% of their body weight in backpacks.
At least, the heaviest loads ranging from 2-7 kilograms can be carried by children. If it's too heavy, you can replace their backpacks with small luggage bags which reduce the risk of back and shoulder pain.
