Backache agony
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I usually go to lessons after work and use a shoulder bag, as the contents are not really very heavy.
Of late, I realised I am having some bad backache. My right shoulder is also dipping lower than the left. I wonder if the type of bag will actually affect the health of my back?
Will using a backpack (very ugly though) even out this problem? -
How bout try every little while change shoulder leh?
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As long as your posture is compromised, it will affect your skeletal structure.Originally posted by sheri:I usually go to lessons after work and use a shoulder bag, as the contents are not really very heavy.
Of late, I realised I am having some bad backache. My right shoulder is also dipping lower than the left. I wonder if the type of back. will actually affect the health of my back? Will using a backpack (very ugly though) even out this problem?
You may want to consider the roll alongs or backpacks that is properly designed to transfer some weight to your hips and provide lumbar support.
I'd prefer the roll alongs as those are more trendier than backpacks, and it doesn't crease up my clothings.
I wear heels a lot so having a backpack doesn't seem very compatible. -
(If you don't want to read the whole text, then scroll to the bottom end to see the recommended way to carry backpack).
This is an essay written by me after attended a talk on "The Backpack Generation: The best way to carry backpack".
I have gain many insights from the talk “The Backpack Generation: The best way to carry backpack” I want to share with you’all what I have leant and hopefully you have some understanding the best and right way of carry loads.
Backpacks are inevitable as many are using as a tool to carry loads. Carry wrong type of backpack and wrong method of carry will result in back problem for the spinal structure. It also causes many musculoskeletal injuries.
Well first let me introduce to you the two most common tools of carrying a load. They are backpack and sling bags. Well, backpacks are so common nowadays because they are easy to use, very versatile and are symmetrical. One major disadvantage of backpack is that they exert strains on the shoulder, neck and lower back. Overall sling bags are quite the same from backpacks, except that they are asymmetrical (not symmetric) and it cause the all the load to one side of the body. In long term, itÂ’ll slant the spinal cord(S shape).
Backpacks and sling bags affects our lives to a large extend. Load carriage is an omnipresent phenomenon that is happening so commonly around us and many people are using it everyday from students to professionals and from shoppers to sportsman.
As what I have learned, the backpack loads has steadily increased over the last few years. Most affected will be students because they are required to carry more books to school. In Singapore, the average backpack load is around 15 to 17% BW load. BW denotes for bodyweight. It is a measurement in percentage of one-person bodyweight. The reason is simple, 7kg load may seems reasonable for an adult to carry but it will be too much for a primary school kid.
According to one research conducted by American Academy of Orthopedic Surgeons (AAOS), the most acceptable load to carry by one person is 15%BW. While another research conducted by Chinese University of Hong Kong (CUHK) showed that, the one should carry around 10%BW load. From the results, it clearly shows that human are not design to carry load far more than the recommended range.
We everyday uses backpack as use it as a form of carrying loads. Therefore, I feel that it is very important to examine the different ways to carry school bags in order to minimize the damage caused to the body.
The most recommended way of carrying a backpack is when the distance between the line of gravity of the body to the centre of the load is the shortest. I have learnt that cushioned backpacks with vertical straps together with chest strap ARE the ideal type of backpack to carry. It reduces the physical strain and stress to the body in terms of musculoskeletal system. Best position to carry load is between T5(nipple line) to T12 Thoracic vertebrae.
How backpacks really change our life? A survey done by Sheir-Neiss GI, et al. on 1126 students may shed some lights to the problem.
75% children find backpacks are heavy
65% report fatigue
50% Back pain
Recommended way:
Backpack with cushioned with vertical chest straps. -
Suggest you go find some braces for support, because some of us have bad posture.
Best alternative is to go see an orthopedic. -
Thanks for all the detailed replies. Can I ask what is a "roll along"
Actually ever since I noted the problem, I tend to shift my bag to the left (ie where the shoulder is higher), but the weird thing is my right shoulder also hurts.
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i think it's one of those bags where you have wheels and you drag or roll along
anyway, i've had back pains since i was 8.. that makes it 30 years..
do the necessary strengthening exercises for both your back and stomach muscles.. hold in your stomach all the time.. it takes some practise and it'll strengthen your abdominal muscles... you'll be achy for a while but after it becomes an unconscious thing, you will find that you have now braced your back with your (usually) stronger abdominal muscles...
the great side effect is that your abs will become very strong and if you keep slim, your abs will be attractive (but that is another issue altogether)
change the side where you carry your bag.. best if you carry using both shoulders if you use a rucksack..
stop and stretch occasionally...
good luck
Originally posted by sheri:Thanks for all the detailed replies. Can I ask what is a "roll along"
Actually ever since I noted the problem, I tend to shift my bag to the left (ie where the shoulder is higher), but the weird thing is my right shoulder also hurts. -
I need to find a good enuff backpack for work and this will take time. In the mean time, I have my slingbags and handheld bags.
I wonder if slingbags / hand held bags somehow approtion the weight more evenly as compared to a shoulder bag / is it the same?
________________________________________________Originally posted by Darkness_hacker99:(If you don't want to read the whole text, then scroll to the bottom end to see the recommended way to carry backpack).
This is an essay written by me after attended a talk on "The Backpack Generation: The best way to carry backpack".
I have gain many insights from the talk “The Backpack Generation: The best way to carry backpack” I want to share with you’all what I have leant and hopefully you have some understanding the best and right way of carry loads.
Backpacks are inevitable as many are using as a tool to carry loads. Carry wrong type of backpack and wrong method of carry will result in back problem for the spinal structure. It also causes many musculoskeletal injuries.
Well first let me introduce to you the two most common tools of carrying a load. They are backpack and sling bags. Well, backpacks are so common nowadays because they are easy to use, very versatile and are symmetrical. One major disadvantage of backpack is that they exert strains on the shoulder, neck and lower back. Overall sling bags are quite the same from backpacks, except that they are asymmetrical (not symmetric) and it cause the all the load to one side of the body. In long term, itÂ’ll slant the spinal cord(S shape).
Backpacks and sling bags affects our lives to a large extend. Load carriage is an omnipresent phenomenon that is happening so commonly around us and many people are using it everyday from students to professionals and from shoppers to sportsman.
As what I have learned, the backpack loads has steadily increased over the last few years. Most affected will be students because they are required to carry more books to school. In Singapore, the average backpack load is around 15 to 17% BW load. BW denotes for bodyweight. It is a measurement in percentage of one-person bodyweight. The reason is simple, 7kg load may seems reasonable for an adult to carry but it will be too much for a primary school kid.
According to one research conducted by American Academy of Orthopedic Surgeons (AAOS), the most acceptable load to carry by one person is 15%BW. While another research conducted by Chinese University of Hong Kong (CUHK) showed that, the one should carry around 10%BW load. From the results, it clearly shows that human are not design to carry load far more than the recommended range.
We everyday uses backpack as use it as a form of carrying loads. Therefore, I feel that it is very important to examine the different ways to carry school bags in order to minimize the damage caused to the body.
The most recommended way of carrying a backpack is when the distance between the line of gravity of the body to the centre of the load is the shortest. I have learnt that cushioned backpacks with vertical straps together with chest strap ARE the ideal type of backpack to carry. It reduces the physical strain and stress to the body in terms of musculoskeletal system. Best position to carry load is between T5(nipple line) to T12 Thoracic vertebrae.
How backpacks really change our life? A survey done by Sheir-Neiss GI, et al. on 1126 students may shed some lights to the problem.
75% children find backpacks are heavy
65% report fatigue
50% Back pain
Recommended way:
Backpack with cushioned with vertical chest straps. -
It is not so much just your backpack.Originally posted by sheri:I usually go to lessons after work and use a shoulder bag, as the contents are not really very heavy.
Of late, I realised I am having some bad backache. My right shoulder is also dipping lower than the left. I wonder if the type of bag will actually affect the health of my back? Will using a backpack (very ugly though) even out this problem?
It is your posture. How you sit at work ,whether you slouch, what you sleep on, how you pick up heavy items etc. They are factors to consider other than your shoulder bag. We do not notice the problems when we are young but as we grow older - the back muscles weaken, the disc thins, the bones start getting achy and then you have back problems.
www.printweb.org/files/backcare.pdf -
Skipping rope helps improve your posture, as well as your fitness.
Must wear shoes while skipping.
When you have a heavy sling bag, change shoulders frequently. -
I'm terrible with that kinda thing, I use a backpack but I get so much heavy equipment in it... two lil tips for ya (obviously drop the bag is the best option but these'll help to relieve pain):
1) the semisupine position - lay down flat on your back then raise your knees, spreading your weight along your back on the floor, just doing that for 10 minutes might be enough but if your posture's really bad and you find that with just raising your knees you're not fully straightened out on the floor just raise your arse in the air so your weight is now supported by your shoulders and slowly roll your back onto the floor from your shoulders to your arse - it's such a nice feeling lol
2) the body roll - slowly bend over as to touch your feet/the floor (you don't actually have to go that far just bend over as far as is comfortable, your arms and head loose) then roll up slowly starting with your lower back and finally your head -
There are braces you can buy to help promote good posture. There's this sports clinic in Orchard Building, can't remember the name of the clinic, it's on the same level as a language school.
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Do deadlifts and strengthen your back
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"dipping lower than left".. got see doctoer anot ?Originally posted by sheri:I usually go to lessons after work and use a shoulder bag, as the contents are not really very heavy.
Of late, I realised I am having some bad backache. My right shoulder is also dipping lower than the left. I wonder if the type of bag will actually affect the health of my back? Will using a backpack (very ugly though) even out this problem?
My cousin needs to go for corrective therapy for it. -
how about go swimming to stretch your back. I suppose that help. Take more calcium too.
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to alleviate backache remember these...
1) when u wake up from a laydown position, turn your body sideway before rising, so that there is less direct pressure on the spine
2) do not put unnecessary pressure on your spine
3) if u do sit-ups, make sure the bent-angle of your spine is cushioned - do not do too much inclined sit-ups
take care...