Backpacks are essential for students, people on the go, and travelers. While they’re a sensible solution for carrying everyday items, lugging an overstuffed backpack around is one of the causes of back, neck, and spinal pain. Many people take this for granted, but it’s something that the Horst Chiropractic team mentions to our patients during adjustments.

Dr. Nathen Horst would like to explore the connection between heavy backpacks and spinal pain. We can go over these and other issues in more detail during your visit to our Temecula, CA practice.

Strain on the Lower Back, Neck, and Shoulders

When you wear a backpack, the weight is bound to put strain on your lower back, neck, and shoulders. Light weight and moderate weight backpacks are fine, but heavy backpacks can cause lasting harm to the spine with repeated use.

Problems Related to Heavy Backpacks

Common problems caused by a heavy backpack include:

• Twisting of the spine
• Distortion of the natural curves in the lower and middle back
• Rounding of the shoulders
• Neck strains
• Causing a person to naturally lean forward

Backpacks Worn Over One Shoulder

Regardless of weight, regularly slinging a backpack over just one shoulder can cause your spine to twist even more since the weight is distributed unevenly.

As you can imagine, there are similar issues to consider when it comes to carrying heavy purses or heavy messenger bags. The strain on the body can add up over time, resulting in neck, shoulder, and spine problems.

The Impact on Young Children

Backpacks for kids can get pretty heavy, meaning they have to carry 10 to 30 percent of their body weight on their backs a few days a week. That can add up, affecting the development of the spine, the shape of the spine, and putting extra stress on the spine’s vertebral discs.

This is why backpack issues should be taken seriously by all people regardless of their age.

Find a Supportive Backpack

Padded straps and a belt across the waist can be helpful for taking strain off the shoulders. Adjust straps so the backpack is worn higher on the back; this can add stability and support even when carrying heavy loads.

Keep Things Symmetrical

You may be used to slinging your backpack over one shoulder, but having straps over two shoulders is most ideal. Wear your backpack symmetrically to evenly distribute weight on both sides of your body and along your spine.

Lightening Your Load

When you notice your backpack is too heavy, it may be a good idea to lighten the load if necessary. If you can leave something behind or carry an object in your hands without hassle, that can offer your back some relief.

Arrange Items by Weight

To help improve weight distribution in a big backpack, try to pack the heaviest items at the bottom of your bag. Working from heaviest to lightest in your bag won’t reduce the weight, but you may notice a difference once your backpack is on.

Consider a Wheeled Bag

If you regularly have to carry many items, you may want to invest in a rolling bag or wheeled bag of some kind. These are convenient for everyday use as well as travel, and may be just what your spine needs for relief.

Learn More about Neck, Back, and Spine Health

To learn more about preventing back pain and ensuring good spinal health, be sure to contact the team at Horst Chiropractic. We are here to help you. Our office can be reached by phone at (951) 693-2208.