After a long and eventful summer filled with outdoor activities and beach vacations, it’s time for students to prepare for another school year. During your back-to-school shopping trips, it’s common for children, teens, and even college students to purchase fashionable shoulder bags and backpacks for their books. Unfortunately, physical therapists will advise that carrying heavy books in bags that do not provide the proper support can result in back pain and, in turn, the need to embrace physical rehabilitation to eradicate symptoms. If you’re concerned about back pain and how your children should properly carry their materials, here are a few tips to embrace.

3 Posture Tips to Prevent Back Pain When Wearing a Back Pack

1. Keep Shoulders Back

When carrying a heavy backpack, people have the tendency to round the shoulders and hunch forward as a way to handle the load. This posture can put unnecessary strain on the neck, shoulders, and spine. If the habit continues for long enough, physical therapy may be necessary. To avoid back pain and other issues like muscle strains and even headaches, school children stand up tall and keep their shoulders back. 

2. Wear Both Straps

While it may be considered stylish to only use one backpack strap, the uneven distribution of weight can result in misalignment. To avoid discomfort, kids should choose a backpack with thick, padded straps, and wear both of them across the shoulders when carrying books.

3. Load Backpacks Properly

As a general rule of thumb, backpacks shouldn’t exceed more than 15% of the user’s body weight. Advise your child to avoid carrying unnecessary items to ensure comfort and reduce the risk of injury. If they have to carry around a particularly heavy textbook, always pack that closest to the body with lighter items in front of it.

With locations in both Aiea and Kapolei, StayFIT Physical Therapy is Hawaii’s leading source for physical rehabilitation and back pain relief. If you or your child are preparing for another school year and have concerns about their bag or lingering neck pain, call the clinic today at (808) 487-0487 for Aiea or (808) 674-0500 for Kapolei to schedule an appointment. For more information on their one-on-one approach to providing clients with effective, customized care, visit their website.