The Impact of Sling Bags and Backpacks on Posture: Tips for Teenagers

With the new school year starting, children will once again have to carry heavy school bags. Teenagers increasingly tend to carry their bags or backpacks slung over one shoulder.  

However, this habit can lead to back pain and other significant health problems, including postural issues, especially during their growth phase.  

This article examines how to prevent postural damage from carrying school bags and how Rolfing® Structural Integration can help alleviate existing discomfort. 

 

Health Risks of Slung School Bags 

Carrying a school bag over one shoulder leads to uneven weight distribution, negatively affecting posture. Over time, this can result in several problems: 

  • Shoulder and Neck Pain: The muscles on the side bearing the weight are overworked, while those on the other side remain underused. 
  • Spinal Misalignment: The body compensates for the weight by curving, which can lead to spinal misalignment. 
  • Hip and Back Pain: The imbalance can also strain the hips and lower back, causing pain and discomfort. 

A study by the Human Factors and Ergonomics Society, found that even carrying a backpack that weighs 10% of a child’s body weight negatively impacts posture, increasing shoulder asymmetry and lateral spinal flexion. Further research indicates that even lighter loads can cause significant biomechanical changes, affecting shoulder and neck posture. However, according to a recent study, it is quite common for schoolchildren to carry loads that exceed 15% of their body mass, which significantly increases the likelihood of pain

 

Tips for Carrying School Bags 

To avoid postural damage and physical discomfort, teenagers should follow these simple but effective tips: 

  • Switch Shoulders: If using a shoulder bag, you should switch shoulders frequently to distribute the one-sided load alternately on both shoulders. 
  • Use Backpacks: Opt for backpacks with two straps to evenly distribute the load across the back. An ergonomic backpack with a hip belt can help shift some weight to the hips, reducing shoulder strain. 
  • Reduce Weight: Regularly clean out the bag to keep its weight down. Ideally, the bag should not exceed 10% of the wearer’s body weight, with 5% being optimal.  

Regularly carrying heavy school bags can lead to long-term postural issues, which in severe cases can cause herniated discs or spinal curvature. The body automatically adjusts to balance the heavy weight, resulting in tension, back, neck, and headaches

 

How Rolfing® Structural Integration Can Help 

Rolfing® Structural Integration is a holistic approach aimed at optimally aligning the body structure considering gravity and improving posture through a series of manual sessions.  

Rolfing can address issues caused by asymmetrical bag carrying in several ways: 

  • Restoring Muscle Balance: Rolfing helps release tension and restore balance in the muscles, especially those affected by carrying a bag on one shoulder, which can relieve pain and discomfort. 
  • Improving Structural Alignment: Rolfing works on the fascia, the connective tissue surrounding muscles and organs. By realigning the fascia, Rolfing promotes better posture and overall structure. 
  • Teaching Simple Exercises: Rolfers can support teenagers by showing them effective exercises to strengthen muscles, improve flexibility, and reduce tension caused by carrying school bags. 
  • Increasing Body Awareness: Through Rolfing, teens become more aware of their body mechanics and posture, enabling them to make adjustments in their daily habits. Teenagers can develop an understanding of the need for an upright posture when carrying their school bag. 

 

Conclusion 

Good posture is not only important for appearance but also for feeling good every day and living without tension, pain, and misalignments.  

If teenagers experience discomfort from carrying school bags on one shoulder, Rolfing® Structural Integration can be an effective solution to realign the body and alleviate their pain.  

A combination of manual Rolfing treatment and body awareness training can improve school bag carrying habits during the critical growth phase and prevent future postural problems. 

Find a Certified Rolfer® near you and learn how they can support your child or teenager in healthy growth and posture. 


Author: Sabine Becker

Sources: 

This article may also interest you: How to Protect Your Child's Posture When Wearing a School Bag 

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The contents of this blog article are provided solely for general information about Rolfing® Structural Integration. They do not replace medical advice, diagnosis, or treatment. For any health concerns, please consult a qualified medical professional. Rolfing® and Rolfer® are registered trademarks of the Dr. Ida Rolf Institute® and its partner organisations. Results and experiences with Rolfing® may vary from person to person. The authors accept no liability for any damages or losses resulting from the application of the information described here in.