If you carry too much weight in a backpack or wear it the wrong way, it can cause muscle pain and strain. Learn how to select and carry the right size of backpack to help reduce your chances of strain and injury. Pack it Light! Wear it Right!
Be sure to choose a backpack that you fits your needs and is proportional to your weight and height. The backpack should be lightweight, so that it does not add too much to your load.
Select a backpack with wide padded straps that fit comfortably over the shoulders. Always use both straps! The shoulder straps should fit snugly on your back, and the bottom of the pack should rest at the curve of your lower back, but not rest more than 4 inches below your waistline. Adjust the straps as necessary so that the pack fits snugly on your back. If the straps are too loose, it can pull you backwards and strain your muscles. Choose a backpack with a padded strap to help increase comfort for the person wearing it.
If available, use the weight belt or chest clip on the backpack to help distribute the weight more evenly to help reduce muscle strain.
Load the heaviest items in the back of the backpack close to your back. Use the compartments to help distribute the weight of the contents more evenly throughout your backpack.
If you need to lean forward to support the backpack's weight, it is too heavy. Reduce the load by carrying only necessary items and repack the backpack to distribute the load. Try hand carrying a book, lunch box, or other item to help lighten the load that you are carrying on your back.
The backpack should not weigh more than 10 % of your bodyweight. That means if you weigh 100 pounds, the full weight of the backpack and contents should not exceed 10 pounds.
Clean out your backpack on a regular basis and take out items that you do not need to help ligthen the weight of the pack. Store items in a locker or office when possible. Bend your knees when picking up the backpack to help avoid muscle strain and pain.
Click on the links to view and downlaod FREE backpack safety resources:
Backpack Safety Checklist English/Spanish
Safety Sami Colorng Sheet Backpack Safety English
healthychildren.org: Backpack Safety
nsc.org: Backpack Safety: It's Time to Lighten the Load
Video from AOTA/Boston University: How to Pack and Wear a Backpack
