Can wearing a backpack cause Scoliosis?
It's easy to grab your backpack as you head out the door, even simply slinging it on one shoulder. But …..
Wearing a backpack wrong can lead to pressure on the neck, shoulders, and back.
It's never too early for kids or too late for adults to start developing good backpack habits.
Today’s newsletter will focus on how to fit your backpack correctly for school, work, day hiking, and backpacking 🎒🤔🍎
AND, we’ll also discuss whether you can get scoliosis from wearing a backpack the wrong way!?!?!?
Before I do, I hope you enjoyed last week’s newsletter on the Farmers Market, what’s in season, as well as some unexpected finds. If you missed it, you can read it here.
OK, let’s get started on some smart backpack tips…
What’s the proper backpack fit?
Use these tips to get the right backpack positioning each time you put on your backpack. You may need to practice these mindfully for a couple of weeks to make them a habit.
Always wear both shoulder straps rather than slinging your backpack with one strap on one shoulder. It takes a moment longer but this simple habit can help prevent problems.
If the backpack has a waist strap or chest strap, you should use it. Waist straps help to distribute the weight load to the hips, relieving shoulder pressure. A chest strap helps keep the shoulder straps in place and reduces swaying of the pack.
Make adjustments to the shoulder straps so the backpack is high on your back and the shoulder straps are comfortable on your shoulders. The pack should not extend past your waist—it should ride an inch or more above your hips.
Readjust the straps when you are wearing different thicknesses of clothing so they are not too tight nor too loose.
Your backpack should not sway from side to side as you walk. That can lead to chafing from the shoulder straps and from rubbing against your back. A stable load is better.
If you are a more visual person, use this link for a poster with pictures.
With your pack fitted and positioned properly, you should be able to wear it even for running without it swaying.
Improper backpack fit?
There are several popular ways to wear a backpack that may cause back or shoulder pain. Try to avoid these backpack positions.
One Strap Sling Method:
It is easy and stylish to carry your backpack slung over one shoulder, using only one strap. However, this position puts all of the pressure on one shoulder. You cannot walk with good posture with a load of several pounds on one shoulder only.
Researchers reported that wearing a backpack slung over one shoulder could lead to poor posture and pain in the neck, shoulders, and back. Even if you switch it back and forth between shoulders, you are walking off-balance. This puts an uneven strain on all of the bones and muscles of your upper body, not to mention your hips and core.
Take the time to use both straps and position the backpack high on the back, where it won't sway with each step.
Low on the Back:
Wearing a backpack low on your back increases the pressure on the shoulders. This position may lead to shoulder and lower back strain. You may find that you are doing this because you have been loosening the straps to make it easier to put the backpack on and to take it off.
This low back position may lead to a forward lean, which places pressure on the lower back. Loose straps also allow the pack to sway back and forth when you walk, which can be uncomfortable and may result in the straps chafing your shoulders.
Take the time to adjust the straps immediately when you put on your backpack, so it rides high on your back. Your shoulders and back will thank you.
If you have difficulty adjusting the straps, they may not be laced correctly, or the mechanism may be broken. You may be able to find instructions on the manufacturer's website on how to adjust them and ensure they are properly threading through the mechanism. If that doesn't work, it's probably worthwhile to get a new backpack that has easily adjustable straps.
Backpack weight
The weight of your backpack can make a big difference in comfort. Guidelines vary based on your activity.
A daypack for school, work, or day hiking should weigh no more than 10% of your body weight when fully loaded. That includes the weight of water in a bottle.
For a 150-pound person that is 15 pounds. At this weight, you should even be able to wear it while running without it causing a problem, as long as it is positioned properly.
If you are backpacking for an overnight or multi-day hike, your pack should weigh no more than 20% of your body weight when fully loaded. For a 150-pound person, that is 30 pounds. At this higher pack weight, hiking boots should be worn to provide extra support and stability, and the use of trekking poles may be helpful.
If you are not used to carrying a heavier pack, it is wise to gradually increase the load weight and train your muscles for your backpacking trip. If you are training for a trek such as walking the Appalachian Trail, you should wear your backpack during your training hikes. Get used to putting it on, adjusting the fit, and taking it off.
Guidelines for children
Kids need to follow the same tips as adults for fitting and wearing a backpack. A backpack with two shoulder straps is recommended rather than wearing a cross-body sling pack, which wouldn't distribute weight evenly.
The American Academy of Pediatrics recommends that children should carry no more than 10% to 20% of their body weight in their backpack. That means that it should probably weigh 4 to 15 pounds at most.
You may have to help lighten your child's backpack. If you can't lighten the load enough, consider a rolling backpack for your child. It is also good to get a pack that has a waist strap, especially if the load is typically more than 10% of your child's weight. This will help distribute the load and take the weight off of the shoulders.
The shoulder straps should be wide and padded. Adjust the straps so the pack sits 2 inches above the waist and the pack is held close to your child's body. If you can't adjust the straps to achieve this, the pack is too long and you need to look for a pack made for a shorter torso. The back of the pack should also be padded so sharp objects, such as the edges of books, don't poke into the back.
Help your child organize the contents of the backpack so the heaviest items are closest to the center of the pack. That will help reduce sway when wearing the pack.
Buying Tips for Everyday Packs
For a daypack for both children and adults, take these factors into consideration when buying a backpack to get a good fit.
Backpack Width:
The width should be no wider than the wearer's torso. It should fit comfortably on the back and not extend to the sides. It is acceptable to wear a pack that is much narrower than your torso.
Straps:
It's best to buy a pack with adjustable straps so you can get a good fit whether you're just wearing a T-shirt or you're wearing a winter coat. The straps should be wide and padded so they don't bite into your shoulders.
Hip belts can help take the strain off the shoulders. While typical for packs meant for hiking, many daypacks meant for school or urban use do not have them. If you have any shoulder or back pain when wearing your daypack, look for a pack that has a hip belt.
A sternum (chest) strap connects the shoulder straps across your chest to improve the stability of the load. If you find your pack often sways or the straps slide off your shoulders, look for a pack with a chest strap.
Torso Length:
The length of a backpack is also important, especially for children and women with a shorter torso, since many adult packs are designed for men with longer torsos.
When on your back, adjust the straps so that it sits two inches below the shoulder. The pack should end at your waist and not extend past two inches above your hips. Another way to check the length of the pack that has a hip belt is to attach the hip belt and see how the shoulder straps fit. If there is a gap at the shoulders, the pack is too long for you. If the straps extend more than a few inches down your back when you are using the hip belt, it is too short for your torso.
Women- and Child-Specific Packs:
Women-specific backpacks are a good solution for many women. Not only do they have a shorter torso length, but these packs also have shoulder straps that are shaped for women (with consideration for having breasts).
Child-specific packs are best for children as they have a shorter torso length and are narrower to fit a child's frame. Women with a shorter torso may also find these fit them best.
Do Wearing Backpacks Cause Scoliosis?
Two of every five children reported feeling pain while wearing their backpacks. Most students with pain said that the pain was recurrent, however, those students carrying heavier backpacks were more likely to report back pain.
Slinging a backpack over one shoulder causes a person to lean to one side to compensate for the uneven weight, curving the spine. Over time, this can cause lower and upper back pain, strained shoulders and neck, and even functional scoliosis (curvature of the spine).
Scoliosis affects 2-3% of the population, or an estimated 6-9 million people in the US. Scoliosis is an abnormal lateral curvature of the spine. In other words, when a person has scoliosis, their spine is curved sideways. This condition is most often diagnosed in childhood or early adolescence, causing patients to make fore than 600,000 visits to private physician offices.
There are several signs that may indicate the possibility of scoliosis:
Shoulders are uneven – one or both shoulder blades may stick out
Head is not centered directly above the pelvis
One or both hips are raised or unusually high
Rib cages are at different heights
Waist is uneven
The appearance or texture of the skin overlying the spine changes (dimples, hairy patches, color abnormalities)
The entire body leans to one side
That being said, I see scoliosis patients of all ages. Each one of my patients developed the condition through exposure to a variety of factors. It’s possible that some of them may have been genetically predisposed, but there are probably just as many patients who developed scoliosis in the absence of a genetic predisposition.
Regardless of how they developed the condition, the approach to treating them remains the same - and it’s been tremendously effective.
The combination of chiropractic care, exercise, therapy and specialized bracing reduces curvatures, helps patients develop strength, mobility and function. The reason is that we focus these methods on each patient as an individual. Just as there is no single known cause of scoliosis, there is no one-size-fits-all blueprint for treatment. Each patient is placed on their own specific program based on the specific nature of their spinal curvature. The four pillars of our treatment remain the same, but the journey to healing for each patient is their own.
Is scoliosis hereditary? No. There are a number of factors that determine whether a person will develop scoliosis. But regardless of the cause, the treatment we provide provides real results!
The Bottom Line
Eighty-five percent of university students report pain and strain in their necks, backs, and shoulders, and thousands of students visit emergency rooms annually for backpack-related injuries.
Whether you are young or old, you need to be paying attention to how you and your children are wearing their backpacks. It will help you feel better and keep you from being in pain.
It's never too early for kids or too late for adults to start developing good backpack habits.
Follow our backpack buying tips, and our backpack fit guidelines, to feel your best. Don’t let your need to look cool by slinging your pack over one shoulder throw your posture off balance, aggravate your muscles and cause spinal issues.
If you think that you or someone in your family has Scoliosis or a Spine disease, please come see us. We have a very simple method of checking and can help you!
Don’t forget the (5) Essentials we talk about at Ferguson Life Health Centers…
Mindset
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
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