出门必备，科学背包指南

公众号新闻

2022-12-07 12:12

无论平时上学上班，还是假期购物玩耍，出门常要拿个包。从第一次背书包上学到现在，你换过多少种背法？双肩、单肩、挂在小臂上、拿在手里，或者干脆把东西塞进裤袋？

不同的拿包方式，包的重量，带子的长短、角度和物品摆放，都影响身体姿势和费力程度。多年的错误拿包姿势，可能是你肩、颈、腰背痛的原因，也可能把身体姿态带跑偏。以下是健康人的拿包指南，相关疾病患者请遵从医生建议。

本来站得挺直，背上包就歪了丨作者供图

最重要的是，轻

包的总重量越轻越好，尽量不要超过体重的10%，至多20%。相对瘦弱的人，更需要减轻负担[1-3]。

因为不管怎么拿，包的重量越大身体就越歪。不仅头前伸、身体前倾的角度变大，脊椎中间的椎间盘也会被压得更扁。这些会增加脊柱周围组织及下肢关节的压力，导致各处疼痛以及关节的损伤[4-6]。

背包变重，头前伸，身体前倾丨作者供图

如果要带的东西实在太重，就改用箱子装。同等重量下，拉或推箱子时身体姿态比背包好，所以舒服也省力，尤其是需要站着久等的情况（箱子拉杆够长，站直能拉住）。但路途中坡道及台阶多的时候，背包比拎箱子更轻松[7-9]。

拉箱子时身体姿态更好丨作者供图

别嫌弃双肩背包，健康

除了重量，背包的方式对身体影响最大。有人嫌弃双肩背包丑，但两侧对称的姿势比单肩背健康。

双侧比单侧好

单侧拿时，偏在一边的包会把身体拉偏，造成脊柱侧弯及高低肩，腿部受力也不均衡，容易出现头、肩颈、腰背及下肢关节疼痛。同样重量的包，改为双肩背可以明显减少这些不舒服[4, 10-15]。

双肩背包身体左右对称，单肩背包身体歪斜丨作者供图

前后交替，走路背后面

常有人为了拿东西方便或安全，把双肩背包挂在胸前。这样不容易弯腰驼背，但比背在后面时身体后仰更多，腰部压力更大。背包站立时间长的时候，可以前后交替，但走动的时候，还是背在身后更舒服[11, 16-20]。

背在后面身体前倾，包在前面身体后倾丨作者供图

肩带宽软，间距窄小

背包时的肩痛，常与肩带有关。宽且有填充物的软带比较舒服。两个肩带之间的距离不能太大，角度最好在48°~60°，间距或角度过大会增加肩部压力，可能引起肩痛[19, 21, 22]。

左图肩带距离及角度合适，右图角度过大丨pixabay, pxfuel

让包的中心高度齐腰

调整肩带时，首先保证两侧长度一致，然后根据身高调整肩带长短，使包的中心在腰部。如果肩带过短，把包背在上背部，可能肩颈难受、呼吸不顺畅。肩带过长，包放在臀部的话，腰容易不舒服，而且走路时包会晃动，更加费力[2, 3, 19-24]。

左图背包太高，中图适中，右图稍低丨作者供图

如果背包有腰带，系紧它能将肩压力减轻近三分之一，并让背包在步行中更加稳定[2, 25]。

系紧腰带更轻松丨nps.gov

非得单侧，尽量肩背不要手拿

偏要单侧拿包的话，背在肩上更好。因为包挂在前臂或拿在手里时，人会不自觉地更驼背、身体晃动更多，这样不舒服也走不稳[11, 26]。

单肩背包时，可以把肩带调长，斜跨着背，这样比背在一侧好[14]。如果不能斜跨，就把肩带调短些，这样走起路来身体左右两侧更平衡[27]。

斜跨比单侧背更好丨作者供图

有时出门只带手机和钥匙就够了，这时不拿包，全部放在衣裤口袋也可以。但带更重东西的时候，还是背包省力些[6, 28]。运动的时候，把手机放在腰包，也比臂包更舒服。

包里的物品，不要随便塞

往包里装东西的时候，需要格外注意重物的位置。首先，尽量把最重的物品固定在离身体最近的地方，比如把电脑插进贴近背部的分隔里，不要让它滑到包的后面。只要包里物品的重心前移5厘米，肩部压力就会明显降低[2, 17, 21]。

电脑随意放置，重心偏后，固定在分隔中更省力丨作者供图

其次是重物的高度，站立不动或走平路时，把重物放在背包里偏上的位置比较省力。但上下坡道或台阶时，把重的东西放在包里的中下位置，可以走得更稳[28-30]。

购物袋，尽量均分两手拿

从超市买了很多东西，放不进背包时，尽量分成两个袋子装，把重量均分到两只手上。

如果只用右手提，走路时左腿受力就会明显大于右腿，关节容易受到损伤，上下台阶时影响更大。另外，同样重量的东西，单手拎时脊柱所受压力大于双手，椎间盘更易受损[13]。

两只手提购物袋，比单手好丨作者供图

最后，无论怎样拿包，都记得保持核心稳定，把身体摆正。

稳住核心，摆正身体丨作者供图

参考文献

[1] Jurak I, Rađenović O, Bolčević F, Bartolac A, Medved V. The Influence of the Schoolbag on Standing Posture of First-Year Elementary School Students. Int J Environ Res Public Health. 2019;16(20):3946.

[2] Mackie HW, Stevenson JM, Reid SA, Legg SJ. The effect of simulated school load carriage configurations on shoulder strap tension forces and shoulder interface pressure. Appl Ergon. 2005;36(2):199–206.

[3] Grimmer K, Dansie B, Milanese S, Pirunsan U, Trott P. Adolescent standing postural response to backpack loads: a randomised controlled experimental study. BMC Musculoskelet Disord. 2002;3:10.

[4] Fowler NE, Rodacki AL, Rodacki CD. Changes in stature and spine kinematics during a loaded walking task. Gait Posture. 2006;23(2):133–141.

[5] Shymon S, Hargens AR, Minkoff LA, Chang DG. Body posture and backpack loading: an upright magnetic resonance imaging study of the adult lumbar spine. Eur Spine J. 2014;23(7):1407–1413.

[6] Seay JF. Biomechanics of Load Carriage--Historical Perspectives and Recent Insights. J Strength Cond Res. 2015;29 Suppl 11:S129–S133.

[7] Orantes-Gonzalez E, Heredia-Jimenez J, Beneck GJ. Children require less gait kinematic adaptations to pull a trolley than to carry a backpack. Gait Posture. 2017;52:189–193.

[8] Orantes-Gonzalez E, Heredia-Jimenez J. Gait asymmetry and rating of perceived exertion: How are they influenced by carrying a backpack and pulling a trolley? Work. 2019;63(2):253-259.

[9] Orantes-Gonzalez E, Heredia-Jimenez J, Robinson MA. A kinematic comparison of gait with a backpack versus a trolley for load carriage in children. Appl Ergon. 2019;80:28-34.

[10] Bettany-Saltikov J, Warren J, Stamp M. Carrying a rucksack on either shoulder or the back, does it matter? Load induced functional scoliosis in "normal" young subjects. Stud Health Technol Inform. 2008;140:221-224.

[11] Bettany-Saltikov J, Cole L. The effect of frontpacks, shoulder bags and handheld bags on 3D back shape and posture in young university students: an ISIS2 study. Stud Health Technol Inform. 2012;176:117–121.

[12] Holland CJ, Godwin MS. The metabolic demand of external load carriage in golfers: a comparison of a single versus double-strap golf bag. J Sports Med Phys Fitness. 2019;59(12):1963-1967.

[13] Wang J, Gillette JC. Carrying asymmetric loads during stair negotiation: Loaded limb stance vs. unloaded limb stance. Gait Posture. 2018;64:213–219.

[14] O'Shea C, Bettany-Saltikov JA, Warren JG. Effect of same-sided and cross-body load carriage on 3D back shape in young adults. Stud Health Technol Inform. 2006;123:159–163.

[15] Skoffer B. Low back pain in 15- to 16-year-old children in relation to school furniture and carrying of the school bag. Spine (Phila Pa 1976). 2007;32(24):E713–E717.

[16] Gómez L, Díaz CA, Orozco GA, García JJ. Dynamic analysis of forces in the lumbar spine during bag carrying. Int J Occup Saf Ergon. 2018;24(4):605–613.

[17] Rose JD, Mendel E, Marras WS. Carrying and spine loading. Ergonomics. 2013;56(11):1722-1732.

[18] Rodrigues FB, Magnani RM, Lehnen GC, Souza GSSE, Andrade AO, Vieira MF. Effects of backpack load and positioning on nonlinear gait features in young adults. Ergonomics. 2018;61(5):720–728.

[19] Golriz S, Walker B. Backpacks. Several factors likely to influence design and usage: a systematic literature review. Work. 2012;42(4):519–531.

[20] Chow DH, Ou ZY, Wang XG, Lai A. Short-term effects of backpack load placement on spine deformation and repositioning error in schoolchildren. Ergonomics. 2010;53(1):56-64.

[21] Bygrave S, Legg SJ, Myers S, Llewellyn M. Effect of backpack fit on lung function [published correction appears in Ergonomics. 2004 Apr 156;47(5):606]. Ergonomics. 2004;47(3):324–329.

[22] Kim MH, Yoo WG. Effect of the spacing of backpack shoulder straps on cervical muscle activity, acromion and scapular position, and upper trapezius pain. J Phys Ther Sci. 2013;25(6):685-686.

[23] Chen YL, Mu YC. Effects of backpack load and position on body strains in male schoolchildren while walking. PLoS One. 2018;13(3):e0193648.

[24] Abdelraouf OR, Hamada HA, Selim A, Shendy W, Zakaria H. Effect of backpack shoulder straps length on cervical posture and upper trapezius pressure pain threshold. J Phys Ther Sci. 2016;28(9):2437–2440.

[25] Sharpe SR, Holt KG, Saltzman E, Wagenaar RC. Effects of a hip belt on transverse plane trunk coordination and stability during load carriage. J Biomech. 2008;41(5):968–976.

[26] An DH, Yoon JY, Yoo WG, Kim KM. Comparisons of the gait parameters of young Korean women carrying a single-strap bag. Nurs Health Sci. 2010;12(1):87–93.

[27] Yoon JY, Lim WT, Oh JS. Influence of the strap-length on the trunk motion and gait symmetry in Korean women carrying a single-strap bag. J Back Musculoskelet Rehabil. 2012;25(4):269–274.

[28] Knapik JJ, Reynolds KL, Harman E. Soldier load carriage: historical, physiological, biomechanical, and medical aspects. Mil Med. 2004;169(1):45–56.

[29] Stuempfle KJ, Drury DG, Wilson AL. Effect of load position on physiological and perceptual responses during load carriage with an internal frame backpack. Ergonomics. 2004;47(7):784-789.

[30] Yoo WG. Effects of a low-center-of-gravity backpack on the trunk stability of mountaineers while ascending and descending. J Phys Ther Sci. 2015;27(10):3259-3260.

作者：代天医

编辑：odette

本文来自果壳，未经授权不得转载.

如有需要请联系[email protected]

微信扫码关注该文公众号作者

戳这里提交新闻线索和高质量文章给我们。

来源: qq

点击查看作者最近其他文章