The Perfect Backpack: 8 Tips

The fab bag of organized school tools that frees up your hands, and makes it easier to carry your stuff can also be a pain in the neck. Doctors saw more than 27,000 backpack related injuries in 2010, according to the U.S. Consumer Product Safety Commission. Over half of all students are at risk for back pain and strain, weakened muscles, and poor posture because they’re lugging backpacks that are too heavy. September 15 is National School Backpack Awareness Day, and makes for a fitting time to learn how to buy the right knapsack, and how to properly pack and wear it. The guidelines below are from The American Academy of Orthopaedic Surgeons (AAOS), and The American Occupational Therapy Association (AOTA).

Book bags should weigh no more than 10-15 percent of the student’s body weight. For a 130-pound student, that means a range of 13 to19 pounds. If it’s heavier, lighten the load by getting a locker, or hand-carry a book or two. If the school charges a locker fee, saving your back is worth every penny. Invest in a quality book bag with wide, well-padded shoulder straps because it distributes weight more evenly. Too much direct pressure on those neck and shoulder muscles can cause pain and tingling from your neck to your hands. Just like shoes, your carrier needs to be the correct size. A 6-year old won’t need an adult size bag. Enough said. If your school allows, get a book bag on wheels. Some backpacks have both a wheel and strap option enabling you to carry or roll it. Tighten up! Straps should be adjusted for a fit that’s close to the body, and balanced over both shoulders. Packs that flop around cause back strain, and other injuries from throwing you off kilter. Your backpack should hang from around 2 inches below the shoulder blades to waist level. Remember, loose packs strain backs! Always wear the straps over both shoulders to balance weight, and prevent back pain. Organize book bags with the largest items closest to the back. Even picking up your backpack the wrong way can cause injury. Here’s the right way: Squat down keeping your back straight, and lift with your thigh muscles, taking the weight off your back.

Backpacks are an effective way to organize and carry a load, but handled incorrectly can cause pain and/or injury. Make sure yours is the right one, the right size and fit, and the right weight-the perfect backpack.


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