Backpack Safety - OMPT Specialists

Written by OMPT Specialists | Mar 6, 2026 3:13:31 PM

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.

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