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من طرف black ice الخميس أغسطس 14, 2008 11:05 pmBACKPACKS: Causing a pain in the back?
Backpacks are one of the best ways to carry books, binders, lunch, running shoes and other items, whether for school or recreation. However, carrying an overloaded backpack or wearing one improperly can lead to poor posture, over-stretching of the soft tissue in your neck and back, and unnecessary strain on muscles and joints, according to the Canadian Physiotherapy Association (CPA).
Teenagers and children are particularly vulnerable to injury. They are growing and developing, and harmful or unnecessary strain on their bodies can affect their health, long term. Over time, the physical strain of carrying heavy loads can result in:
• Harmful strain and fatigue in the muscles and soft tissues of the back from overuse. Leaning to one side can result in an adaptive curve in the spine. Leaning forward may affect the natural curve in the low back, and increase the curve of the upper back and shoulders.
• Spinal compression and/or improper alignment that may hamper the proper functioning of the disks between the vertebrae that provide shock absorption. This leaves the back more vulnerable to injury.
• Stress or compression to the shoulders and arms.When nerves are compressed it can cause tingling or numbness in the arms and eventual weakness in arms or hands.
Reduce strain by using and fitting a backpack that works for you rather than against you. CPA recommends the selection and use of backpacks with the following features:
• Padded back – to reduce pressure and prevent the pack’s contents from digging into your back.
• Padded, contoured, shoulder and chest straps – to help reduce pressure and balance the weight. Look for a backpack with thickly padded adjustable shoulder straps (2 inches wide) and an extra hip strap. Adjust the shoulder straps so the bottom of the pack sits two inches above your waist;
• Waist belt or hip strap – to help distribute some of the load to the pelvis. The waist belt sends the weight of your pack down through your legs. Since your legs are more used to carrying weight, you won’t get tired as quickly.
• Compression straps – on the sides or bottom of the backpack to help compress the contents of the backpack and stabilize the articles. Pack by weight, not size. Instead of folders or binders, put the heaviest books closest to your back.
Backpacks are designed to distribute the load evenly.Worn correctly and not overloaded,abackpack is supported by some of the strongest muscles in the body: the back and abdominal muscles. These muscle groups work together to stabilize the trunk and hold the body in proper balance and postural alignment. CPA recommends the following tips for safe backpack use:
• Use both shoulder straps to help distribute the weight of the pack evenly and to promote a more normal posture. Using only one strap loads the entire weight of the bag over one shoulder. Over time, leaning to one side can result in lower and upper back pain, as well as strain to the neck and shoulder. Stand tall with your head and neck aligned with your shoulders.
Backpacks are one of the best ways to carry books, binders, lunch, running shoes and other items, whether for school or recreation. However, carrying an overloaded backpack or wearing one improperly can lead to poor posture, over-stretching of the soft tissue in your neck and back, and unnecessary strain on muscles and joints, according to the Canadian Physiotherapy Association (CPA).
Teenagers and children are particularly vulnerable to injury. They are growing and developing, and harmful or unnecessary strain on their bodies can affect their health, long term. Over time, the physical strain of carrying heavy loads can result in:
• Harmful strain and fatigue in the muscles and soft tissues of the back from overuse. Leaning to one side can result in an adaptive curve in the spine. Leaning forward may affect the natural curve in the low back, and increase the curve of the upper back and shoulders.
• Spinal compression and/or improper alignment that may hamper the proper functioning of the disks between the vertebrae that provide shock absorption. This leaves the back more vulnerable to injury.
• Stress or compression to the shoulders and arms.When nerves are compressed it can cause tingling or numbness in the arms and eventual weakness in arms or hands.
Reduce strain by using and fitting a backpack that works for you rather than against you. CPA recommends the selection and use of backpacks with the following features:
• Padded back – to reduce pressure and prevent the pack’s contents from digging into your back.
• Padded, contoured, shoulder and chest straps – to help reduce pressure and balance the weight. Look for a backpack with thickly padded adjustable shoulder straps (2 inches wide) and an extra hip strap. Adjust the shoulder straps so the bottom of the pack sits two inches above your waist;
• Waist belt or hip strap – to help distribute some of the load to the pelvis. The waist belt sends the weight of your pack down through your legs. Since your legs are more used to carrying weight, you won’t get tired as quickly.
• Compression straps – on the sides or bottom of the backpack to help compress the contents of the backpack and stabilize the articles. Pack by weight, not size. Instead of folders or binders, put the heaviest books closest to your back.
Backpacks are designed to distribute the load evenly.Worn correctly and not overloaded,abackpack is supported by some of the strongest muscles in the body: the back and abdominal muscles. These muscle groups work together to stabilize the trunk and hold the body in proper balance and postural alignment. CPA recommends the following tips for safe backpack use:
• Use both shoulder straps to help distribute the weight of the pack evenly and to promote a more normal posture. Using only one strap loads the entire weight of the bag over one shoulder. Over time, leaning to one side can result in lower and upper back pain, as well as strain to the neck and shoulder. Stand tall with your head and neck aligned with your shoulders.
refrences:
Canadian Physiotherapy Association (CPA)brochures.
Canadian Physiotherapy Association (CPA)brochures.
