Back to School Backpacks

It’s that time of the year again… Yes, back to school time! Do you know what types of things to look for in a backpack? Do you know how much weight you should be carrying at maximum on your back? When used correctly, backpacks are very useful and don’t strain your body as much as a purse or over the shoulder bag would.

You should be carrying 10% or less of your body weight.¹ Wearing a backpack on one shoulder or packing the backpack too heavy can lead to poor posture and/or creating back and neck pain, as well as putting you at a higher risk of falling. The correct way to wear a backpack is to have one strap on each shoulder so you are evenly distributing the weight to your back. The backpack should also be positioned correctly at about 2 inches below your shoulder blades and ending just above the waist.

Every year on average, 2,000 people are treated for backpack related injuries and 21% of them have pain lasting longer than 6 months.² Many backpacks come with a variety options but the ones that you should be paying attention to when looking to buy one are the following: lightweight, padded shoulder straps/back and multiple compartments. These options make it easier to carry the backpack and help you organize your items easier so you aren’t overpacking and throwing things in there. Put heavier items closest to the center of your back and try to leave unnecessary items out as your back will thank you not just later in the day but later in life.

Not only will packing better and getting the right backpack help the back and neck issues, picking up the backpack the correct way will help as well. As with all heavy items, you should be bending your knees and grabbing with both hands while keeping the back straight. You do not want to lean over or twist your body as this will cause some pain to your back.

Live Your Life specializes in proper body mechanics and ergonomics. Learn more about what type of services can benefit you! Visit our rehabilitation services webpage.

Best wishes with the school year!

Melissa Weisenberger, B.S.

Executive Assistant
Live Your Life^TM
Bringing Physical Therapy & Wellness to You!

Melissa Weisenberger graduated from St. Cloud State University (SCSU) with a Bachelor of Science in Business Management and minors in Human Resources, Marketing and Psychology. She is passionate about the Physical Therapy world and strives to help individuals get back to the living they deserve and doing the things they love. In her personal life, Melissa loves to be outdoors, fishing, going on road trips and staying active.

Resources

¹ “Backpack Safety.” Edited by Steven Dowshen, KidsHealth, The Nemours Foundation, Aug. 2016, kidshealth.org/en/parents/backpack.html#. Accessed 22 August 2017

²“What’s All the Flap About.” Aota.org, www.aota.org/. Accessed 22 August 2017