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 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 yur back. The bottom of the pack should rest at the curve of your lower back, but no more than 4 inches below your waistline. Adjust the straps 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.
The weight belt or chest clip on a backpack can help distribute the weight.
Load the heaviest items in the back of the backpack close to your back. Use the backpack's pockets to distribute the weight of things more evenly throughout the backpack.
If you need to lean forward to support the backpack's weight, it is too heavy. Reduce the load by carrying only items that you need to have. 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 lighten 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.
