In the 2007 American College Health Association survey of NYU students, 43% of all undergrads reported having back pain in the past year. In fact, back pain was the top reported health problem. This may come as no surprise to those of you who carry a heavy backpack load. Here are some tips on how to lessen the strain of a backpack on your body:
Wear it Right:
- The backpack should rest evenly on the middle of the back near your center of gravity and should not extend below the low back.
- Wear both straps. Wearing just one strap puts all the weight on one shoulder and half of your back, but wearing both distributes the weight evenly and allows for better posture.
- Shoulder straps should be adjusted to allow you to put the backpack on and take it off easily, and allow for free movement of your arms.
Lighten the Load:
- Keep the load between 10% and 15% of your total body weight.
- Carry only those items that are essential for the day.
- Place the heaviest items closest to the back.
- Take off your backpack when you get the chance, like when riding on the subway.
- If you need to carry more than 15% of your weight, consider a backpack with wheels.
Backpack Buying Tips:
- Look for a padded back, and wide, padded shoulder straps. Narrow straps can hinder circulation, cause nerve compression and numbness or tingling in the arms, and may cause weakness in the hands.
- Hip and chest belts redistribute some of the weight from the back and shoulders to the hips and torso.
- Multiple compartments help distribute the weight of the backpack evenly and keep items secure and easily accessible.
Become an NYU Stressbuster!
Sponsored by the Student Health Center, Health Promotion Office, Stressbusters is a fun and far-reaching community wellness program that made its debut at NYU this spring. It continuously trains and dispatches volunteer teams of undergrad and grad students to provide FREE five-minute backrubs and health information to other students and staff at campus events, residence halls, organization meetings, libraries and wherever else the stressed gather. Stressbusters work to promote health and wellness on campus and serve as SHC ambassadors. If you would like to become a Stressbuster, apply online at the Health Promotion Office website.
Health Promotion Office
726 Broadway, 3rd Floor
2122-443-1234
health.promotion@nyu.edu
If you are experiencing back pain, you may be able to get a referral to SHC's Physical Therapy Services. The department specializes in rehabilitation for performance and sports injuries, orthopedic disorders, overuse syndromes, and traumatic injuries. Since a referral is necessary, you should schedule an appointment with a Primary Care provider at SHC.
Physical Therapy Services
726 Broadway, 4th Floor
212-443-1080