Improper backpack use can cause strains, sprains, dislocations and fractures. It is recommended that a backpack weighs no more than 10-15% of a person’s body weight. This means if a student weighs 100 lbs, the backpack should weigh no more than 15lbs.
Choosing the right backpack
When choosing a backpack, be sure to look for these things:
- Wide, padded shoulder straps: Non-padded straps dig into the shoulders, causing upper back and shoulder pain.
- Two shoulder straps: Having only one strap can cause alignment problems in the spine.
- Padded back: Padding on the part of the backpack that touches your back should provide protection from any oddly shaped objects inside.
- Multiple compartments: Having multiple compartments will distribute the weight more evenly.
Tips for proper use
- Wear both straps: Use of one strap shifts the weight to one side, causing muscle spasms and lower back pain. By wearing two shoulder straps, the weight of the backpack is better distributed.
- Distribute weight evenly: Put the heavier items on the bottom and against the back to keep the weight off your shoulders and to maintain neutral posture.
- Take a load off: Take the backpack off when you are standing for a long period of time.
