The ABCs of Backpacking

It's "back to school" time once again!! This fall, more than 40 million students will head off to class with backpacks slung over their shoulders; about 20 million of them will be carrying twice the recommended weight on their backs. Improperly used and overloaded backpacks can lead to painful neck and back problems that may last a lifetime.

According to a recent survey conducted by the North American Spine Society (NASS), www.spine.org in the past year 42.6% of NASS member physicians have treated children or teens suffering from back pain or spine trauma caused by overloaded or improperly used backpacks. The diagnoses range from cervical, thoracic and lumbar strain to spondylolysis, a stress fracture in one of the vertebrae that make up the spinal column.

The North American Spine Society offers the ABCs of Backpacking tips for parents and students in backpack injury prevention.

Allow wheels - 31.7%of those surveyed recommend using a backpack on wheels. This type of back pack is helpful if a child is already symptomatic or if parents anticipate that he/she will be carrying loads more than 25 lbs.

Back to basics - 20.8%of the spine specialists polled recommend the traditional style backpack. If you opt for this style, make sure the pack has two thick, padded straps along with a waist strap for added lumbar support.

Comfort counts - 30.7%of NASS members recommend that parents don 't buy the . rst back pack they see.It 's important to make sure the backpack feels comfortable to the child and the straps can be adjusted for a tight fit.

Don't overload - Whatever backpack style parents choose for their children, it 's important to remember that what 's inside that really counts! In fact,64%of those surveyed claim that overloading the pack is the number one way children and teens improperly use their backpacks. All of the doctors surveyed agreed that the size of the pack should be proportionate to the child, NOT to the size of the items he will be carrying.

Everything is too much - Pack only what you need! NASS members recommend that the pack should weigh no more than 10-15%of the child 's body weight.

Fit your frame --Always use both straps and adjust them snugly on your shoulders.

Get organized --Organize the pack so the heavy items are closest to your back. Use smaller compartments to help store loose items and distribute the weight evenly.

Heavy hurts!- Don 't carry more than you can handle. Make frequent stops to unload the pack. Encourage your child not to carry all the books they will need for the day.

NASS Vice President Dr.Joel Press, a leading physiatrist at the Chicago Rehabilitation Institute, says: "When used properly, backpacks are a great way for kids to carry their schoolbooks and supplies they need throughout the day. Parents should be sure and ask their children if they feel any pain in the back or the neck. And, if a child is experiencing discomfort, be sure and take it seriously and see a specialist." If parents are concerned about the heavy school loads children and teens are carrying on a daily basis, they can also:

# Contact the school and work with teachers to identify ways to lighten the load.
# Purchase two sets of books - one set for home and the other to be left at school ((another cost effective option is to make photocopies of the week 's book chapters at the library.
# Encourage children to be active and to strengthen the muscles in and around the back and neck to protect and aid in injury prevention.

The North American Spine Society (NASS)is a multidisciplinary organization that advances quality spine care through education, research and advocacy. NASS members are MDs,DOs and PhDs in 22 spine-related specialties including orthopedics, neurosurgery, physiatry, pain management and other disciplines. Nurse practitioners, physician's assistants, chiropractors, physical therapists, practice administrators and other allied health care professionals involved in spine care are also represented in NASS as af .liate members.

More Safety Tips from Lands End

After finding the perfect backpack, observing a few basic "pack and carry" guidelines can eliminate even the smallest safety woes parents may have. Following are some helpful tips for kids from the American Physical Therapy Association:
# Loading the pack - Pack heavier objects toward the bottom and near the back of the pack. Also, make sure any pointy objects are packed away from the area that will rest on the child's back.
# Don't overpack - Make sure the child's backpack weighs no more than 12% of his or her body weight. If a child is leaning forward from the weight of the backpack, he or she should lighten the load and re-evaluate the contents of the pack.
# Wear both shoulder straps - The positioning and wearing of both shoulder straps of a backpack are essential to ensure safety and comfort. By wearing both shoulder straps, the weight of the pack is evenly distributed and the stronger torso muscles "carry" the weight of the pack. Wearing both shoulder straps enhances proper spine alignment.
# Perfect positioning - Physical therapists suggest that shoulder straps fit comfortably on the shoulder and under the arms. The bottom of the pack should rest in the contour of the lower back. The pack should also "sit" evenly in the middle of the back, not up toward the shoulders or "sagging down" toward the buttocks.
# No names, please - If you're considering a monogram for your child's backpack, don't use full names. This prevents strangers from addressing your child by name, which can give kids a false sense of security.

For more information visit www.landsend.com

Joel M. Press, MD. Dr. Press graduated from the University of Michigan in 1980 with a B.S. Degree-with distinction, Microbiology. He received his Doctor of Medicine from the University of Illinois College of Medicine in 1984, and did his Internship at Northwestern Memorial Hospital, Northwestern University Medical School in 1984-85. He completed his Residency at Northwestern University Medical School, Rehabilitation Institute of Chicago in 1988. He has been an attending physician at Rehabilitation Institute of Chicago since 1988 and in 1989 he founded and directed the Sports Rehabilitation Program at Rehabilitation Institute of Chicago. In December of 1994, Dr. Press was instrumental in the opening of the Center for Spine, Sports, and Occupational Rehabilitation, with Dr. Press as its Medical Director. He has published numerous articles, edited a textbook, chaired numerous courses, and been invited to lecture many times. Dr. Press is an Assistant Professor of Clinical Physical Medicine and Rehabilitation, Northwestern University Medical School.

Dr. Press is a Diplomat of the National Board of Medical Examiners and board certified by The American Board of Physical Medicine and Rehabilitation and American Board of Electrodiagnostic Medicine. He is the current Vice President of the American Academy of Physical Medicine and Rehabilitation, past President of The Physiatric Association of Spine, Sports and Occupational Rehabilitation, been an Oral Board Examiner and Written Board Examination-item writer. He is currently the 1st Vice President of the North American Spine Society.

For more information visit www.spine.org.