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Frequent news items report that wearing backpacks causes back pain in children and adults. Some of the usual theories proposed for why backpacks cause pain is "overstuffing them" or carrying them too high or low. Complicated and expensive packs are developed as remedies. Another of the often-repeated theories is that carrying things on your back makes you arch your back. However, none of these are the reason for back pain when carrying packs. It is not the pack that causes the pain or the arching. It is a very simple matter of allowing your back to arch and slouch backward instead of standing straight against the load.

Look at the photo, above left, of the backpacker. The upper arrow shows how his upper body is tilting backward instead of being straight from mid-hip to shoulder. The lower arrow shows how the lower body (the hip) is tilting forward in front and sticking out in back, instead of being straight from mid-hip to the top of the leg bone. Between the two arrows, his lower back is overly arched and pinched. The weight of his upper back plus the weight of his pack is pressing down on the joints and soft tissue of the lower back. This is how overarching causes lower back pain. It is not the backpack, but the body position while carrying it. The other hiker without the backpack standing near the sign is also overly arching the lower back.

Lower back arching (hyperlordosis) may occur automatically when standing, and may seem "natural," but it is not healthy. Wetting your pants is natural too, but you have to learn to control it. To reduce the unhealthy overarching (hyperlordosis), you just use your muscles to stand right. Try this:

• To feel the problem of overarching, stand up and lift your ribs to allow your upper body to lean backward. Allow your hip to tilt down in front and stick out in back. You may feel a familiar pressure in the lower back.
• Straighten your lower body by tucking your "tailbone" under you so that your hip is straight from the top of the upper leg bone to the middle of the crest of the hip bone, not tilted.
• Straighten your upper body by bringing ribs back down to level. Do not slouch or round forward; just stand straight without lifting your ribs.
• The motion of tucking the hip and pulling the upper body straight is like doing an abdominal crunch standing up.
• Your "tailbone" tucks under you so it is not tilted out in back, and the large inward curve of the lower back becomes a small inward curve.

Whenever you are carrying a backpack, standing, walking, running, or exercising, use the same hip tilt to normalize your spine position and prevent overarching. Overarching is not healthy and is poor body ergonomics to walk around or exercise with your behind stuck out in back. The muscles you use to hold your spine from overarching are your abdominal muscles. You get a free built-in abdominal muscle exercise just by standing in healthful position. The next post will cover how to get better exercise and prevent back pain when carrying things in front.

After weeks of conspicuous planning for my long awaited vacation, I got stumped. Four days before my flight, I couldn”t decide on what to bring and in which luggage to get to place them in. I”ve always heard my friends saying that when traveling, packing right and light is essential. That it can make a difference between a splendid and disastrous vacation. All this time, I have thought that my friends are overrating the simple issue of packing - until it was staring at my face.

The main issue that daunted me was purchasing a luggage that will appropriately suit my travel needs. Suitcases or Pullmans, Carry-Ons, Duffel Bags, Totes and Casual Bags, Business or Computer Cases, Garment Bags and Carriers - choosing from these is just the first step. I still have to consider the luggage construction, fabric, frames, pull handles, edges, wheels, zippers, and locks. Not only that, there”s also the unavoidable issue of the luggage aesthetics - what”s the organizational structure of the insides, which brand, style, size, and color?

In spite of the many things to consider in selecting the right luggage, the rule of thumb is always this - choose substance and practicality over style. Also, buy a luggage that will suit the type of trip you are taking. That is, buy larger luggage for holidays or longer trips and keep small-sized luggage for short trips.

Since I will be going away for a one-week escapade, I opted for a hard case Samsonite carry on. This is because they came in highly recommended for long holiday trips, and they are a lot sturdier and are far more reliable. Not only that, Samsonite happens to be one of the world”s largest maker of luggage, and it has been operating since 1910 with a credo of “contemporary styling, luxurious comfort and a design that is unique”.

While doing a luggage research, I encountered this article - “Top 8 Carry-On Bags” that you can use on your overseas airline flight. Included in it is the Samsonite Pro-DLX. The Pro-DLX definitely spells out innovative, fashion, and convenience. And although the price is definitely for a pro, keep in mind that whether you travel often or not, buying a luggage is a long-term investment. It is always smarter to put out an extra cash in buying a quality luggage that can withstand all the abuse it takes when it is thrown around by baggage handlers, the than to buy cheap luggage that needs to be replaced frequently.

My back and I recently got into a conversation about bags. During the two years that I lived in Chicago I would carry a messenger bag to work. I loaded it full of papers, pens, my sack lunch, mp3 player, the occasional laptop, a scarf during the winter, etc. I’m right-handed so I typically placed the bag’s strap across my right shoulder. It felt good and my bag had a pad for enhanced comfort. After walking the mile or so to the L Train, I would attempt to switch the bag to my other shoulder. It never felt very good so I would keep it on my right side. Two years of wearing a heavy messenger bag on my right side made my back ache. I used a backpack during my undergrad. However, a messenger bag seemed more professional. My thoughts were validated by the multitudes of messenger bag wearing Chicagoans. Plus, there seemed to be a culture amongst Student Affairs folks that students use backpacks and administrators used satchels or messenger bags.

When I came out to Oregon for graduate school, I decided that since I was going to be a student that a backpack was in order. After lugging around scores of textbooks, notepads, the occasional laptop, pens, pencils, water bottles, etc. my back and I were thankful that I had purchased a backpack. I even noticed that at least two senior administrators used backpacks!

I recently purchased a new laptop, and while my grad school bag was still in good shape, it didn’t have a padded laptop compartment nor was it large enough for the new lappie. The new bag is a Timbuk2 DataDump DayPack. The laptop compart is padded with corduroy and it is large enough for a 15 inch MacBook Pro. It is very comfortable. My back and I love the fact that the weight is balanced as well as the fact that the waste strap fits my frame.

I realize that a lot of folks would probably label a backpack as unprofessional. I don’t get it. Why is a messenger bag / satchel deemed more professional than a backpack? I love distributing my consulting gear across both shoulders versus victimizing one of my shoulders. Backpacks are the new messenger bag. Backpacks are professional.

Yesterday I purchased a Bumbakpak, and the first thing I noticed was how comfortable it was to carry.  The straps on the Bumbakpak are configured just like a golf bag, and makes carrying it just as easy.

The Bumbakpak is made from the same type of high quality 1680 ballistic nylon like most high end suitcases.  At $85, I think its priced excellent. There are similar bags being sold for over $100 that aren’t half the quality.

As to style, mine is the Biz-black, and it looks very slick b/c the orange PVC lining that peeks out a little bit. It kind of reminded me of a Jack Spade bag. Bumbakpaks are much better looking than regular backpacks. I could see a ton of young professionals, college students, or older people with bad backs using them.

Bumbakpaks hybrid messenger/backpack laptop bags were created by a consultant who suffered from three herniated discs as a result of carrying around heavy laptops. Combining dual shoulder straps with a rectangle shape, the "Urbanomic" (i.e. urban+ergonomic) bags reduce strain on your back and hang low on your "bum." Designed around the laptop, their revolutionary "bak2Pak" carrying system also evenly distributes weight to promote good posture and conveniently converts from dual strap (to be worn low on your back) to single strap (for slinging over the shoulder) or the strap can be removed entirely for briefcase-style transport. A top-loading pocket features a weatherproof zipper and adjustable padded inserts to keep your computer snug. The bags also have lots of well thought out details like newspaper/umbrella holder, mesh padded straps to keep you comfortable and dry, a pass-through for the handle on your wheelie luggage and plenty of pockets. The bags come in four sizes and various colors; the new pink design pictured is due out in October. Well-made and well-priced ($85-$95), they're available online from Bumbakpaks.

Timbuk2 Commute XL laptop bag

Timbuk2 Timbuk2 Commute XL laptop bag

My new favorite laptop bag is the Timbuk2 Commute XL.

It's a messenger bag — designed to be worn over one shoulder — that straps across the user's chest.

Timbuk2 (www.timbuk2.com) has added extra features, such as a padded sleeve and carrying handle.

The $120 Commute XL is large enough for a 17-inch laptop and has enough room inside for all the necessary accessories. My letter-size notepads and files also have plenty of room. There is a $100 Commute for 15-inch laptops.

There are pockets for my iPod and cellphone and several zippered compartments and a key ring tether.

The back of the bag is nicely padded with D-rings for an included waist strap to keep the bag close to your body in transit.

The exterior is ballistic nylon and the bottom is double-padded and rubberized. The bag is held closed with ample hook-and-loop material and plastic side-release buckles.

My only gripe is that the shoulder strap is not padded. A removable pad is optional.

Pros: Easy to carry, holds everything.

Cons: Shoulder strap is not padded.

Bottom line: Great mix of functionality and good looks.

another interesting article on why messenger bags are better for kid's health...

It's a pain in the back
Too much weight in backpacks can harm students' health
By Jenny Welp

It's a pain in the back
Too much weight in backpacks can harm students' health

Almost from the moment she gets up in the morning until she gets home at night, Mallory Trudell is carrying around her messenger bag.

A messenger bag looks like a soft brief case with a strap, and it can be worn across the body like a purse as an alternative to a backpack.

As a student at Morningside College, Trudell carries in her messenger bag all the books she needs for the day, a laptop computer, an MP3 player, a digital camera, a wallet with a coin purse, a checkbook and any other items she needs, such as pens, makeup or a hairbrush.

Trudell said all of last spring, she thought she had a really bad mattress, and that was why her neck was sore and her back hurt.

But Trudell said when summer came and she wasn't carrying the messenger bag, she found her back hurt a lot less. She said when she got her messenger bag back out this fall, sure enough the soreness started to return.

"Now I actually notice how uncomfortable it is to carry and how much it actually hurts," she said.

Some Siouxland health care professionals report that backpacks, bags or even purses can cause people a lot of pain, though sufferers aren't always aware of what's causing them problems.

Statistics show that more than half of all students carry more weight in their backpacks than they should and this can lead to problems with posture, said Dr. Brandee Koedam, a physical therapist with the Center for Neurosciences, Orthopaedics & Spine.

"You have to arch the back so you don't lose your balance and fall, or lean too much to the side," she said.

Koedam said posture has to do with the position of the spine, and the spine is the foundation for the body. She said if the foundation isn't in place, it leads to other problems right down the line.

The physical therapist said children should not be carrying more than 10 percent of their body weight, and should never carry more than 25 pounds. She said adults should only carry as heavy a load as they can support while maintaining good posture.

Dr. Jon Saunders, a chiropractor with the BAC Clinic of Chiropractic in Sioux City, is a parent himself. He said he sees middle school as an especially crucial time to keep children's backpack weight to a minimum. He said kids are growing rapidly at that age and their homework load is increasing, so prolonged stress on the shoulders and spine could lead to developmental problems.

Saunders said some experts believe improper use of backpacks during childhood could lead to chronic back problems in adulthood. And he said lower back pain in adults is a leading cause for missed work -- second only to colds and flus.

Saunders said he understands that kids sometimes have to bring big art projects or bulky show-and-tell items to school. He suggested putting such items in a separate bag to limit the stress on the back, or even having an older sibling or parent help carry the load.

When placing items in a backpack, arrange them so the heaviest items sit closest to the back, said Erik Nieuwenhuis, a physical therapist for St. Luke's Regional Medical Center.

"That keeps the center of gravity closer to you," he said.

Saunders said the bottom of the backpack should be at the waistline and no lower than the upper buttock. To maintain that position, Saunders said backpack straps need to be adjusted depending on the bulkiness of clothes worn at that time of year.

Cindy Lewin, an advanced registered nurse practitioner with Siouxland Internal Medicine, said a girl came into her office with sores under her arms, and it turned out that her backpack straps had caused the irritation.

Lewin recommended looking for a backpack with a thicker strap and one that's got some cushion or padding.

Some experts noted that it's important to distribute the weight evenly when lugging a bag around, so they aren't big fans of backpacks and bags carried on only one shoulder instead of two.

Lori Bogenreif, a Sioux City parent and manager of the My Nurse statewide health information hotline, said messenger bags have gotten popular recently, and both her son and daughter have one.

She said she started wondering about the messenger bags after the hotline got a call from a college student in Ames asking to be referred to a chiropractor.

Bogenreif said the college student had noticed since the school year started that her back was sore on just one side, and after talking with the nurse, she decided it could be her messenger bag that was causing the problem.

But messenger bags aren't a problem for everyone.

Sarah Williamson lugs her lunch, water, books, notebooks, pens, pencils, chapstick, sticky notes and keys around Briar Cliff University in a messenger bag, and she said she's never experienced any back or shoulder pain.

Carol Garvey, director of student health services at Morningside College, said for adults, the variable is probably how strong they are.

After about a week of classes at Morningside, a couple of girls had already come into Garvey's office complaining of back pain. And overall, Garvey said more girls than guys seem to have problems related to heavy backpacks.

"My hunch is that it's the upper body strength," she said.