The upcoming World Spine Day, which falls on October 16th, is an ideal opportunity to start taking better care of your musculoskeletal system. Do not be lulled into a false sense of security just because nothing hurts at the moment – when it does, you will regret your foolishness and wish you had thought about prevention sooner.
Everything in moderation
Although some of us have the foolish feeling that we can carry the entire weight of the world, our support system usually does not share this idea. According to experts, we should carry a load of no more than 15% of our body weight on a daily basis.
In addition to a reasonable load, how it is distributed is also important. It is not advisable to tilt the body to one side, so it is better to choose a backpack rather than a bag. And if you still prefer a bag, switch it regularly from one shoulder to the other, or wear a so-called crossbody bag, i.e., a bag worn across the body. The strap of the bag or satchel should be wider, ideally supplemented with padding.
Adjust the backpack to your body
However, even a backpack is not automatically a salvation. It is important to adjust it correctly. If you wear your backpack unnecessarily low, your center of gravity shifts to an unnatural position. This forces you to hunch or arch your back in undesirable places. Pain will then not be long in coming.
It is also suitable to learn to work consciously with your body. People usually have a tendency to hold a bag or backpack up using their shoulders, which logically overloads them. Learn to relax your shoulders and not keep them permanently hunched up to your ears. Additional straps – both chest and waist – will help you with this, bringing the backpack closer to your body so it fits better. At the same time, part of the load is transferred to the pelvis and hips, allowing your shoulders to get some relief.
In addition to the mentioned straps, an anatomically shaped and reinforced back system also adds comfort, which helps prevent the backpack from deforming, thus facilitating its correct and painless carrying.
Ensure even load distribution
It does not end with the external features of the backpack and bags. It is equally important what you carry inside and how you organize these essentials. It is better to place heavier items at the bottom and closer to the body. Also, try not to overload one side – so it is better to store two water bottles in the side pockets and drink from them evenly.
An important parameter is also the weight of the backpack itself without any load. It is logically good to choose the lowest possible weight, but this should not be at the expense of its functional properties. A sophisticated back system and quality materials simply inevitably weigh a little more.
Extra tip: What you learn in youth...
The emphasis on choosing the right backpack for children is particularly justified. Their developing spine is even more susceptible, and carrying school supplies every day sometimes takes a toll on it.
The company Ergobag knows a thing or two about this – an expert on school backpacks that specializes directly in minimizing damage to children's spines. You can read how to choose the ideal school backpack in our previous article dedicated to this brand. You can also find practical advice in our advice center.
For extreme conditions
If you do sports with a backpack and thus expose yourself to an increased risk of falling, choose a backpack with an integrated back protector. This comes in handy especially when cycling, skiing, or snowboarding, but also on a skateboard or rollerblades. It is a built-in belt that protects the lower part of your back in the event of an impact, thus mitigating potential injuries. You can find it, for example, in the basic equipment of some Deuter or Camelbak backpacks.
How else to please your back?
- Strengthen – not just the back muscles, but the entire core of the body, forming a corset that keeps the body in the correct position.
- Treat yourself to more natural movement – a sedentary lifestyle is not good for the back. Rather, go for a walk in nature (with the right backpack, of course).
- Breathe correctly – poor breathing patterns also overload the muscles around the spine. Therefore, learn to use your diaphragm and practice belly breathing.
- Learn to stand and sit correctly – do not sit with your legs crossed and distribute weight evenly on both legs when standing.
- Start from the ground up – quality footwear is also important. Neither very high heels nor flat, shapeless sneakers are suitable for everyday wear.
- Do not carry too much on your shoulders – literally and figuratively. It is not for nothing that it is said that back pain is closely related to stress and mental state.
How do you keep your back in shape? Share it with us in the comments!
