How to Wear a Backpack Right – Part 3
Backpacks are extremely convenient for carrying a bunch of things at once. However, many people have learned the hard way that you can’t just throw a backpack on every day and pay no attention to how you’re wearing it. Backpacks can take a serious toll on your back, especially if they’re worn incorrectly. At the Spine INA, we work hard to make sure spines everywhere are happy, and it’s hard not to dislike backpacks sometimes, because nobody really knows how to wear them right. In our last blog, we discussed the importance of using both straps. In today’s blog, we are going to share some more insights that will keep your backpack helpful and prevent it from harming you (or making your back condition worse).
Don’t Carry More Than 15 percent of Your Body Weight
- …And that’s a generous number. The recommended number is only 10 percent of your body weight. You should absolutely not go over 15 percent. If you do, the weight will actually change your posture, affecting the permanent shape of your spine over time.
- For example, if you weigh 150 pounds, you should never carry a pack that is more than 22.5 pounds. You can weigh your backpack on your scale at home when you pack up to make sure you’re staying in the safe zone. If your pack is too heavy, try to spread the load to friends or reconsider what you need to bring.
Keep Heavy Items at the Bottom
- If you have to carry a significantly heavy item, put it in your backpack first so it lands at the bottom. This is especially important if you like to travel or hike with a backpack. When you keep those heavy things at the bottom of your backpack, they have less of an impact on the curvature of your spine.
- This is an incredibly important tip for people who wear heavy packs regularly, but it can be very useful for anyone and is always a good rule of thumb.
Making sure you wear that backpack correctly can make all the difference. That being said, we understand that you may not even be able to wear a backpack, and you’re not sure when you last wore one at all. Back pain can narrow your life down to a few small activities, which can be very frustrating and lonely. At the Spine INA in East Windsor, we have dedicated ourselves to providing revolutionary solutions to back pain. If you suffer, let us help you!
hello, I shall say I was a trail runner, used to training 4-6 miles 3 times a week in moderately steep terrain for three years. Nothing hardcore at all, just some fun exercise to keep me active with my husband, entertained and fit. A few months ago (August 2019) while training for a 10k trail event, after my last training run, which I thought “yesss I am ready!”, this is three days before the event, I try to wake up the next morning and this excruciating sharp thunder like pain across my lower back, hip and down one side of buttocks hit me. I could not walk, stand up straight and had to literally crawl in the mornings to the bathroom. I endured the pain for two weeks using roller foams and stretching, watching every single video I could find about sciatica and religiously doing all the exercises and ice/hot therapies suggested. The nerve kept hitting me miserably. I saw the doctor and had MRI done, two bulged disks. After 8 weeks of therapy and 3 months of meds which also damaged my stomach, weight loss, unable to sleep comfortably, and in just plain misery, I slowly recovered. On November after only 5 days without getting the nerve hit, , I decided to be brave and do a trip to Roanoke. WV, with my son and husband(adventure junkies). In three days we did Mc Aphee hike, a 9 mile mountain biking hardcore trail, and a day of skiing(luckily we found snow threee hours away). I did it all, afraid the pain would return, but it didn’t! And it hasn’t. I am back to running, 3 miles regular terrain, slow paced, I do some core and stretching exercises regularly and do Zumba twice a week. So far so good! Soooo my husband is planning Escalante and death Hollow hiking trip. It is a hard hike and requires overnight camping…of course I am planning to do this BUT…I will have to carry gear on my back. We will get the lightest and minimalist equipment possible, but still…will I be OK in terms of the back pack, my back? I feel perfect, physically think will be in shape to do it, but I only worry about the backpack. Any suggestions?
Hello, Ivette! We are so sorry to hear about the challenges you have faced but that’s amazing news that life has been able to resume as usual! We would like to learn more about your medical history and details surrounding the MRI before providing an informed opinion. Feel free to give us a call!