Carrying a heavy backpack can cause neck pain in some children and adults. The best way to prevent this type of pain is to avoid carrying a pack that is too heavy. Usually, neck strain due to a heavy backpack is self-limiting and easily treated at home.
Causes
Carrying a backpack that is too heavy can cause muscle strain in the neck. This can be painful, even after you put down the backpack. If you wear your pack with the straps over only one shoulder, your spine may contort to the side to compensate for the uneven weight load, causing pain. This can also occur if you have the straps at different lengths, because one shoulder may carry more weight than the other.
Recommendations
According to Kids Health, you should carry a backpack that is no heavier than 10 to 15 percent of your body weight. For example, if you weigh 150 lbs, the upper limit that you should carry on your back is between 15 and 22.5 lbs. Wear your pack with the straps adjusted to the same length, and do not allow one strap to fall off one of your shoulders. Choose a backpack with thick straps that will not dig into your shoulders, which may cause neck strain.
Pain Relief
If you have carried a backpack that was too heavy or if you used only one strap and now you have neck pain, treat your pain at home if it is not too severe. Use an ice pack or a cold compress on the area for about 15 minutes, several times per day. Between ice applications, apply heat in the form of a hot water bottle or a warm shower. Gently stretch and massage the area, and do not carry a heavy backpack or do anything else that might strain your muscles until you are fully healed. While you are waiting for your neck to feel better, you can take an over-the-counter pain reliever, such as ibuprofen or acetaminophen.
When to Call the Doctor
If your neck pain is severe, if self-help measures don't work or if you can't move without pain, this is an indication that you need to see your doctor. Call your doctor promptly if your fingers or hands feel numb or if the pain radiates down your arms to your hands. Another reason to seek prompt medical care is if you have pain down your back to your legs or if you have numbness or tingling in your legs after carrying a heavy backpack.
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