Heavy Backpacks: The Hidden Cause of Back Pain, Shoulder Strain, and Poor Posture

SPEAR Physiotherapy says……. 

Back packs come in all sorts of designs, shapes and sizes. Carrying heavy back packs including school bags can be the cause of back and neck pain, shoulder problems and poor posture.  

So if your child is taking a back pack to school or you are using it for hill walking or just carrying the shopping here are 5 top tips when choosing a back pack 

1. Make sure the back pack is the right size; no wider than than the chest and no lower than the hollow in the back. 
2. The frame of the bag should mould to the spine 
3. The bag should be light weight and have padded straps  
4. Adjustable waist and shoulder straps 
5. Separate compartments to allow for easy weight distribution 

To carry the back pack  

1. Pack the heaviest items closest to the spine and ensure the zips are done all the way up the keep the contents close to the spine. 
2. Always wear a strap on each shoulder 
3. The back pack should weight no more than 10-15% of the persons body weight 
4. Adjust the shoulder straps so the back pack is high on your back. The pack should not extend past your waist. 
5. The back pack shouldn’t swing from side to side when walking.  

Despite best efforts sometimes our bodies develop aches and pains. It is important to get these treated.  

A SPEAR physiotherapist will thoroughly assess you and depending on findings can use many different treatment methods some of which include mobilisation, manipulation, soft tissue massage, acupuncture, strapping, and individualised specific exercises.  

You don’t need to be in discomfort and pain!! Exceptional Physiotherapy is available at SPEAR. To make an appointment no GP referral is required. Just phone up to speak & our admin team who can make an appointment. We accept all major health insurance companies and self paying patients welcome  

Phone 01224 900102                         Book online www.spearphysiotherapy.co.uk