Experts suggest four healthy backpacking methods

carry heavy bags all the year round, with high and low shoulders

Ms. Li, 32, who works in Nanjing, has been working for 8 years. Recently, when she looked in the mirror, she suddenly found that her shoulders seemed uneven, one high and one low. She was a little nervous. After she got home, she asked her husband to look at it for her. As a result, her husband confirmed: “it seems that her left shoulder is slightly lower.”

How can one shoulder be high and the other shoulder is low? Ms. Li came to the Department of orthopedics of Nanjing Integrated Chinese and Western medicine hospital. After some examination, she ruled out problems in spine and bone. After careful inquiry, the expert found that Ms. Li has the habit of carrying heavy bags. It is suspected that Ms. Li’s shoulders are one high and one low, which may be related to her habit of carrying heavy bags on one shoulder.

According to Ms. Li, in her bag, there is a notebook, makeup box, wallet and project information every day, and an iPad is often placed. Because I am engaged in insurance business, I have to go out to visit customers every day, and my heavy bag has always been carried on my left shoulder. “No wonder my shoulder hurts sometimes. It’s my backpack.” Ms. Li said that later, she went home and weighed her bag with a small scale, which startled her and weighed 7 kilograms. “I don’t know how I can stand carrying such a heavy bag every day. Hehe.” Ms. Li said with a smile.

backpack “overload” is common

Everyone goes to school, work and shopping. How many things do you usually put in your backpack? Yesterday, the reporter interviewed 10 citizens at random and found that there were really many things in your backpack. It’s very heavy when you hold it in your hand.

Mr. Sun, I work in it. The items in the bag are: a notebook computer, a charger, a wallet, and a copy of data. Bag type: shoulder back.

Ms. Zhou is an editor. Contents: one wallet, one mobile phone, one makeup bag, one wet towel, one camera and one interview book. Bag type: right shoulder and one shoulder back.

Grandma Li, retired at home, buys vegetables every day. Items in the bag: 5 pears, 1 catty of baby ribs, 2 tomatoes, 4 potatoes, and a small green vegetable. Bag method: carry the bag by hand.

In the investigation, the reporter found that office workers engaged in the IT industry have relatively heavy backpacks; In terms of backpacking habits, there are relatively many people who adopt double shoulder and right shoulder single shoulder.

Yesterday, the reporter asked experts from Nanjing Integrated Chinese and Western medicine hospital to comment on the four health backpacking methods studied by the United States on the Internet, whether they are scientific or not. Experts believe that it is quite instructive, but there are still better suggestions for some details.

Crossbody backpack

It should not be too heavy. It is better to alternate shoulders

Large bags can be slung (see figure ①), and the straps should be as short as possible to prevent the bags from swinging. In addition, dividing a large bag into two small bag backs (see figure ②) can also prevent elbow and back injuries.

Expert comments:

Associate Professor Li Jing, an expert in the treatment and prevention center of Nanjing Integrated Traditional Chinese and Western medicine hospital, said that the Crossbody is indeed better than the one shoulder bag. It’s better to carry two shoulders alternately. If a long-term single shoulder bag has caused muscle spasm, neck rigidity, neck and shoulder pain and other symptoms, stop the bag and treat it in time.

Contraction of lower abdomen

Also do more side waist and waist turning exercises

Dr. Wanda Wright, an American plastic surgery expert in Pittsburgh, said that when carrying a backpack, you should tighten your abdominal muscles (see figure ③), move your weight forward slightly, and your shoulders will naturally sag.

Expert comments:

Zhou Jianbin, deputy chief physician of Nanjing Integrated Chinese and Western medicine hospital, believes that this is not enough. When walking with backpacks, queuing or waiting for a red light, you may as well try turning your waist and side waist exercises to further exercise your waist and abdominal muscles and prevent chronic strain and other diseases.

change shoulders frequently

The messenger bag should be adjusted to the abdomen

Dr. Scott Baucher, an American chiropractor, said that always using one shoulder backpack will lead to excessive muscle stress and permanent damage. Therefore, we should change our shoulders every few minutes, alternating left and right, and backpacking in turns (see figure ④).

Expert comments:

Li Jing believes that rotating backpacks on both shoulders can help alleviate shoulder discomfort, but it should be noted that if the length of some messenger bags with long straps can be adjusted, it is better to adjust the bags to the abdomen instead of on both sides.

the straps should be wide

The straps are wide and close to the spine

If the backpack belt is too thin, the pressure will be greater. The width of the backpack belt should be at least 5cm. It is best to choose a small backpack with light materials (such as nylon or cloth bags) and few metal accessories.

Expert comments:

Zhou Jianbin reminded that when shopping for single shoulder bags, you had better choose the style with wider and softer straps. If the contents of the bag are too heavy, hold the bag in front of your chest. It is best to choose a backpack, and try to keep the weight close to the spine when carrying things.

shoulders are high and low, and shoulders and backs are sore.

It could all be “backpack disease.”

According to the orthopedic experts of Nanjing Integrated Chinese and Western medicine hospital, it is not new that the backpack is too heavy and causes damage to health. Backpackers seem to be facing the threat of “backpack disease”. Because the backpack is too heavy, many people suffer from “shoulder or back pain” and “uneven left and right shoulders”, and “backpack disease” has become a “health bomb”. A long-term one shoulder backpack will cause shoulder muscle strain, imbalance of force on both shoulders, and pain and inflammation in serious cases.

A new survey in the United States found that the probability of injury to different parts of the body caused by overweight backpacks was 57%, 20%, 53% and 84% respectively. It is usually easy to cause spinal curvature, hunchback, headache, arthritis, upper back and neck muscle strain, arm numbness and tingling.

For this reason, the latest article in the American magazine Prevention published some specific measures recommended by experts to prevent backpack injury. Specific measures include carrying a backpack across the shoulder, shrinking the lower abdomen, changing shoulders frequently, and widening the straps.

standard backpack: shoulder bag with no more than 2kg strap width

So, how can backpacks be beneficial to health? In this regard, Zhou Jianbin, deputy chief physician of Nanjing Integrated Chinese and Western medicine hospital, suggested that compared with single shoulder bags, double shoulder bags will be more comfortable to carry because of their balanced stress. This is because the central axis of the human body is backward, and the backpack just conforms to this law. If the one shoulder bag is too heavy, it will cause the body to lose balance. Backpacks will not have such problems.

In addition, the lighter the weight of the backpack, the better. Try to remove unnecessary items. It is most suitable that the weight does not exceed 2kg, and do not carry it for a long time. In addition, when choosing a backpack, try to choose a backpack with a wider strap.

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