Many people wear backpacks on a daily basis. Are you choosing the right backpack? Are you making sure that you are not compromising your spine with your backpack? Is your backpack a slow “serial killer” and causing your back pain?
- Distribute the weight properly. Put the heavier items on the bottom and against the back to keep the weight off of your shoulders and to maintain neutral posture.
- 95% of the weight of the backpack should be carried with your hips and not your shoulders.
- Wear both shoulder straps. Carrying a heavy backpack using one strap shifts the load to one side, which can lead to neck muscle spasms, mid back pain and low back pain.
- Choose a backpack with a lumbar support.
Backpack ergonomics is especially important for children because children are still growing, poor backpack ergonomics can create abnormal curvatures of the spine which can in turn cause long-term health problems.
This is a general guide to how heavy your child’s backpack should be:
50 lbs. No more than 7.5 lbs.
80 lbs. No more than 12 lbs.
100 lbs. No more than 15 lbs.
130 lbs. No more than 19.5 lbs.