J Spinal Disord Tech. 2004 Feb;17(1):33-40.Korovessis P1, Koureas G, Papazisis Z.Author information1Spine Unit, Orthopaedic Department, General Hospital "Agios Anddeas," Patras, Greece. korovess@otenet.grAbstractThis cross-sectional study was carried out to investigate any correlation between backpack carrying, spinal curvatures, and athletic activities on schoolchildren's dorsal (DP) and low back pain (LBP). Three thousand four hundred forty-one students aged from 9 to 15 years who carried backpacks to school were included in this study and asked for DP and LBP experiences in the school period while carrying the backpack. Nonradiating methods (surface back contour analysis) were used to indirectly measure frontal spinal curve (scoliosis) with the scoliometer and lateral curves (thoracic kyphosis and lumbar lordosis) with the kyphometer. All data analyses were undertaken regarding school year level, age, gender, sports participation, backpack weight, and way of carrying (one versus both shoulder) in relation to magnitude of scoliosis, thoracic kyphosis, lumbar lordosis, and DP and LBP while carrying the backpack.

DP increased with increasing backpack weight (P < 0.05). The way (one versus both shoulder) of backpack carrying did not correlate either with DP or with LBP. Girls experienced much more LBP and DP than boys (P < 0.001). There was no difference in the prevalence of LBP and DP between adolescents and children. Students' age, height, and body weight as well as magnitude of kyphosis, lordosis, and scoliosis did not correlate with either LBP or DP. At the age of 11 years, girls and boys showed the highest prevalence for DP (72% and 38.5%, respectively), while at the age of 14 years, girls reported significantly (P < 0.05) more DP than boys. Girls showed the highest prevalence of LBP (71%) at the age of 11 years, while for the boys, it was at the age of 15 years (21%). Girls showed at the age of 11 years significantly more LBP (P < 0.05) than boys. Sports exposure seemed to increase LBP in girls (P < 0.001). The results of this study suggest a differential DP and LBP prevalence in schoolchildren and adolescents carrying backpacks with regard to gender and age.

The peak in pain prevalence was immediately before puberty as well as immediately after its onset. Girls who participated in sports activities seem to experience more often DP and LBP than boys. Short children who carry backpacks as heavy as do tall children at the same age are more prone to LBP.PMID: 14734974 [PubMed - indexed for MEDLINE] MeSH TermsAdolescentAge FactorsAnthropometryAthletic Injuries/epidemiologyAthletic Injuries/physiopathology*Body Height/physiologyBody Weight/physiologyCausalityChildComorbidityCross-Sectional StudiesFemaleGreece/epidemiologyHumansIncidenceLow Back Pain/epidemiologyLow Back Pain/physiopathology*MalePuberty/physiologySex CharacteristicsSex DistributionSex FactorsSpinal Curvatures/epidemiologySpinal Curvatures/physiopathology*Spine/anatomy & histologySpine/physiology*Sports/physiology*Stress, MechanicalWeight-Bearing/physiologyFull Text SourcesLippincott Williams & WilkinsOvid Technologies, Inc.MedicalSports Injuries - MedlinePlus Health Information How to Carry a Heavy Bag Without Wrecking Yourself

The best bag is an empty bag — perhaps something that looks sharp slouched off the shoulder or slung low by the hip. stm bags revolution small laptop backpackBut more often than not, our bags are loaded with all sorts of junk that make them heavy pains in the neck (and back). backpack nach abiWith the back to school season upon us, kids aren’t the only ones having to haul huge backpacks around. backpack hoeveel literHere’s how to carry a heavy bag (from messenger bags to totes to double-strappers) without needing a trip to the physical therapist (or worse).gooie backpack salePhoto by Lisa GouletCarry That Weight — The Need-to-Know Bags have been a huge boon since very early in human history — ancient texts and drawings show men in particular carrying trinkets around in small bags. eastpak floid laptop backpack one size black 2

Just like us, hunter-gatherers used bags to schlep their stuff (usually wood or food). More modern packs were used starting in the early 20th century, but they were pretty uncomfortable to wear and heavy. backpack hydroseederIt wasn’t until the 1950s, when avid hiker Dick Kelty developed a lightweight but sturdy bag meant for civilian use, that they became common throughout society. Since then, bags of all shapes and sizes have become a staple of everyday life with ergonomic designs and fancy straps and doodads to make them “easier” on our backs. One 2001 study estimated 40 million American children carried backpacks to school. Smaller bags are just as ubiquitous for young professionals who might need to carry essentials to work like a laptop (guilty), gym clothes (guilty), notebooks (guilty), and more. That extra weight can mess with posture and cause intense pain — especially when taken for long hauls.

If we can’t avoid the heavy stuff, what’s the best way to carry our poor, over-stuffed bags with ease?Take a Load Off — Your Action PlanThe bad news is that the best way to carry a heavy bag is to not carry a heavy bag. Lighter loads put less stress on the carrier and minimize all sorts of problems like changes in posture to the cranio-vertebral angle (neck) and spinal lordosis angle (small of the back) . And it’s not just kids: Adults are just as susceptible to back problems (including scoliosis and kyphosis) from carrying heavy loads, with many of those problems stemming from back injuries suffered at an earlier age .Even though young ‘uns are more susceptible to bag-induced pain, there are some simple tips to carry a heavy load with (relative) ease:Only carry 15 percent of bodyweight (at most). When carrying a heavy bag, try to keep the load capped at 15 percent of the carrier’s total bodyweight, with a recommended limit of 10 percent . So, for a person weighing 145 pounds, aim for a bag weighing around 21 pounds, at most.

Anything heavier significantly alters posture and can lead to longer term spinal problems. Place heavier objects on the bottom. Try keeping most of the load low in the bag. One study found that low load placement caused fewer changes in posture and spinal curvature. It also made carrying the bag (relatively) easier for middle-school aged children . Taking breaks (where possible) will also reduce strain. If heavy loads are unavoidable, aim to strengthen core and back muscles to help shoulder the load. This will help keep the spine from twisting and promote better posture. One study found that the neck, not the back, was the weak point for carrying loads. To help, try using a bag that has two straps instead of one to help correct posture and more evenly distribute weight . The same study found that women were more prone to pain as were people who spent a large amount of time sitting. If one-strapping is the only option, try to periodically swap sides. When packing a bag, try to distribute the weight evenly to avoid postural stress.