Even though students are given an adequate 15 seconds to make it to their locker and into the next classroom between bells, students still tend to overload their back packs to save time. Overtime this weighted stress on their backs begins to lead to muscle imbalances and in more sever cases, degeneration of the spine. Here are some quick tips/ rules of thumb to abide by.
Backpacks:
- Your child’s backpack should only weight 10-15% of their body weight
- Pack it evenly and make use of all the pockets by spreading out the items.
- In some cases it may be necessary to actually weigh the backpack to help the student gain some perspective.
- Use both shoulder straps if the back pack has them. If you have a single strap back pack then you actually have a purse, and refer to the “purses” section below. Get a back pack with two straps.
- If it is hard for the student to put the back pack on or take it off then it is too heavy.
- If the back pack is leaving red marks on the shoulders after wear then it is too heavy.
Purses:
It is always interesting to see how much stuff a person might keep in their purse. While monitoring the weight of the purse is important, its more important to keep in mind that a purse is an object that does not disperse weight evenly. Its always going to add weight, light or heavy, to one side or the other. Any difference in weight from one side of the body to the other can lead to muscle imbalances. It is very important to alternate sides that you carry the purse on for this reason. In regards to what is in the purse, see the tips below.
- Pull all the items out of the purse, remove everything possible and downsize what you can, small travel size bottles are perfect for this. (So maybe just carry 10 vitamins instead of 500!)
- Once you have lightened the load consider when you can leave your purse behind. Wallets that double as phone cases serve as the perfect light weight grab and go item.
- When carrying the bag take advantage of “safe rest spots”. On the checkout counter in front of you, strapped into the cart at the supermarket or under a stroller are great options to give your back a time out.
Travel/ Workbags:
All of the same considerations should be taken for these bags as taken with the purse above. Some additional tips include:
- If packing a bag you know will be placed in the overhead bin keep in mind, can you safely lift the bag above your head? Is there anything that can go in a checked bag or left behind?
- Computer bags become weighed down quickly. When selecting a computer bag look for a wide adjustable strap that will distribute the weight evenly.
The bottom line: Don’t forget to think about your back. We often get weighed down and forget the toll it is taking on our bodies. So take the time to give your body the break it’s looking for with a lighter bag! Schedule an appointment today to not only get you feeling great, but functioning great.
