What is backpack syndrome?

Pain caused from excessive loads has gained the term “backpack syndrome.” Backpack syndrome causes headaches, neck and back pain, and fatigue. There have been studies examining the effects of carrying backpacks on one shoulder versus both shoulders. Carrying a bag on one shoulder causes significant asymmetries.



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Recovery Time and Treatment In both cases however full recovery will likely take 6 – 12 months and this time period will depend on the degree of initial nerve damage.

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Back pain from carrying backpacks can be avoided with the following solutions:
  1. • Check your posture. Carrying a backpack, especially a heavy one can change your spinal alignment. ...
  2. • Lessen the load. ...
  3. • Wear your backpack properly. ...
  4. • Consider backpacks with padded shoulder straps. ...
  5. • See a specialist.


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Slinging a backpack over one shoulder can cause a person to lean to one side to compensate for the uneven weight. This can curve the spine. Over time, this can cause lower and upper back pain, strained shoulders and neck, and even functional scoliosis (curvature of the spine).

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This type of paralysis can occur when a backpack overloads our shoulder girdle, causing the shoulder blades to sag down dragging the collarbones with them. The collarbones will then compress the delicate long thoracic nerve against our rib cage and it is this nerve compression which causes the paralysis.

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According to a recent estimate, 96 percent of children in school are carrying way too much on their backs. In fact, 5,000 children every year go to the emergency department for backpack injuries. And, more than 14,000 children are treated yearly for related problems.

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Balance the weight of your body while carrying a backpack. – Avoid bending forward to compensate for the weight of the backpack or leaning to one side. 7. While walking with a backpack keep your head up and pull your chin back so your ears are aligned over your shoulders.

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Overloaded backpacks may strain muscles and joints, cause neck pain, and can lead to headaches. Heavy backpacks can also pinch or strain nerves at points of contact.

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The condition was first described in 1969 in Vietnam soldiers. 8 The brachial plexus is injured by the weight of the backpack due to direct compression or stretch of the nerve tissue leading to demyelination, with or without axonal injury.

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Your chiropractor knows this can result in poor posture and a misaligned spine. The longer a child carries the extra weight he or she may have pain, muscle stiffness, and problems with flexibility and range of motion. Backpack wearing can significantly increase the child's potential for injury.

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By putting a heavy weight on your shoulders in the wrong way, the weight's force can pull you backward. So people who carry heavy backpacks sometimes lean forward. Because of the heavy weight and this unnatural position, they can develop shoulder, neck, and back pain.

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By putting a heavy weight on your shoulders in the wrong way, the weight's force can pull you backward. So people who carry heavy backpacks sometimes lean forward. Because of the heavy weight and this unnatural position, they can develop shoulder, neck, and back pain.

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For instance, you're generally considered an ultralight backpacker if your base weight is under 10 pounds and a lightweight backpacker if your base weight is under 20 pounds.

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Pack Weight for Backpacking and Hiking A loaded backpacking pack should not weigh more than about 20 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 30 pounds for backpacking.) A loaded day hiking pack should not weigh more than about 10 percent of your body weight.

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Walking outdoors with a weighted backpack builds strength, endurance and clears out the cobwebs. “Rucking” is a form of military training. People are discovering its mental-health benefits, too.

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