The relation between a backpack and back pain

The relation between a backpack and back pain

There is a correlation between backpack and back pain, but not using a backpack is not the solution. However, it is important to tie it the right way. It is also important to exercise to strengthen the muscles and bones of children.

The relation between a backpack and back pain
The relation between a backpack and back pain

There is an opinion that there is a very close relationship between backpacks and back pain. It’s a fundamentally correct story, but there is room for interpretation in many ways. First of all, the problem is not in the backpack itself, but on how to use the backpack.

Any backpack is too heavy, and if not carried in the right way, the muscles and bones have consequences. The relationship between backpack and back pain is often mentioned, but the importance of weight and weight distribution is missing.

Another thing to note is that the backpack is used every day and for a long time. With this repeated use, we need to take the necessary measures to protect our body. Next, let’s take a closer look at the relationship between backpack and back pain.

Backpack and back pain

The relation between a backpack and back pain

There are also various studies dealing with the relationship between backpacks and back pain. What these studies say in common is that about half of children under the age of 15 have experienced discomfort from using a backpack.

In addition,  they agree that children should not carry more than 10-15% of their own weightIn fact, Austria’s Ministry of Education has prevented children from carrying bags over 10% of their weight, and Germany has similar legislation. In recent years, various studies have been conducted dealing with the correlation between backpacks and various neck and shoulder injuries, back pain, scoliosis, posture, and lung function. This same theme placed importance on the aspect that problems that were not common in the past appear many times in today’s children.

On the other hand, some experts argue that the increase in these problems for children is not simply due to the use of backpacks. As a factor influencing these problems, a lifestyle that does not move well occupies a large proportionThis is because it weakens the musculoskeletal structure of children.


The relation between a backpack and back pain

A study in the Netherlands found an inverse relationship between exercise and back pain in childrenIn other words, the more time you spend on exercising, the less back pain you have.

Another study in the Netherlands led by Dr Van Ghent points out a very interesting fact. Many of the children who complain of back pain also have early mental and physical problemsBack pain was more frequent among children who suffered from discomfort due to family or personal factors. Apart from this, it is true that the weight and misuse of a backpack can cause various problems. 

  • Muscle strain: This is a symptom that occurs in the lower backIf the backpack weight is too heavy, it is caused by the child leaning forward.
  • Spinal imbalance: This is a symptom that occurs mainly in the cervical spine for the above reasons.
  • Increased waist flexion
  • Shoulder imbalance: The risk of scoliosis or skewed spine increases if the backpack is worn on one side of the shoulder.


It is a top priority to encourage children to exercise. Lack of exercise can’t be good for anyone, but it’s far more deadly for children who are in the process of developing their bodiesIn addition, the following precautions should be observed when using a backpack.

  • Appropriate size: The backpack must not come down below the waist or be wider than the shoulders.
  • Appropriate bag strap: The strap must be cushioned, and the bag must be adjustable to fit tightly to the waist. It’s good to have a handle so you can lift it off the ground.
  • Internal space divided into compartments: If the interior of the backpack is divided into compartments, objects move less, giving a sense of stability.
  • Avoid heavy weights: Avoid heavyweights. This is the most harmful factor.
  • Weight distribution and lifting method: The heaviest object should come closest to the body, and the backpack should be lifted on both shoulders.