Category Archives: Pain

A “Triskelion” of Three Backpack Safety Tips

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors who are committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on what kids and teens – and their parents – can do to wear backpacks safely: 

I love the PURICA logo – the modified Triskelion that represents body, mind and spirit. So in honour of the PURICA Triskelion, here are three important backpack safety tips to help you prevent school from becoming a pain in the neck…or back!

Overloaded and poorly-positioned backpacks contribute to 64% of back pain complaints in 11 to 15 year old youth and even among adult students.

So what’s a student to do? Here are 3 tips to keep you free from pain.

First off…

Buy a pack that is appropriate for your body size. When the shoulder straps are adjusted snug, the bottom of the backpack should be about two inches above your waist.


Lighten your load. Your filled backpack should weigh no more than 15% of your body weight (multiply your weight in by .15 to get the maximum weight you should carry).

…and lastly…

Position your pack properly. Wearing your backpack on one shoulder can cause muscle strain and imbalance. Wear both shoulder straps, and adjust them so that they are comfortably snug

Getting fit by exercising and staying active will increase your strength and ability to carry heavy backpack loads & reduce your chance of injury.

For more information, check out, or email PURICA Ambassador Melissa Tucker at And for regular healthy eating and training tips, follow us on Twitter at and like us on Facebook at

Knee Pain

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker is one of Canada’s foremost global fitness competitors and training coach. She’s also a member of our team of PURICA Ambassadors, committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on how to manage knee pain:

Knee pain is something many people encounter at some point in life. A common contributing factor is a weak vastus medialis muscle that can’t hold the patella in its proper alignment. Improper alignment of the patella can irritate the patellar tendon and cause pain below the kneecap.

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Measuring Pain – McGill Pain Questionnaire

This questionnaire, known as the McGill Pain Index, measures the intensity (severity) of the pain, the quality of the pain, mood, and understanding of the pain

Look at the 20 groups below.
1.    Circle one word in each group that best describes your pain.
2.    Circle only three words from Groups 1 to 10 that best describe your pain response.
3.    Choose just two words in Groups 11 to 15 that best describe your pain.
4.    Just pick the one in Group 16.
5.    Finally, choose just one word from Groups 17-20. Continue reading

What Is Pain?

In medicine pain relates to a sensation that hurts. If you feel pain it hurts, you feel discomfort, distress and perhaps agony, depending on the severity of it. Pain can be steady and constant, in which case it may be an ache. It might be a throbbing pain – a pulsating pain. The pain could have a pinching sensation, or a stabbing one. Continue reading