Backpack Ergonomics
One of the topics I am commonly asked about this time of year is about backpack ergonomics.
On the left, straps are loose, so backpack hangs low, resulting in an an arch in the lower back and forward posture. On the right, the straps are tighter, and posture is better.
How much weight is too much to carry in a backpack? Are there right and wrong ways to carry a backpack?
I have compiled a quick list of my top backpack tips for you. While we mostly think of kids going to school, these rules also apply to adults as well, so keep them in mind for the next time you carry your laptop or travel somewhere with your gear.
- Use both straps on the backpack.
- Wearing the backpack over just 1 shoulder (especially the same shoulder repeatedly), will cause the body to shift as it compensates, and lead to various muscles groups becoming weaker, and others becoming tighter.
- Use the chest buckle or waist strap.
- The extra buckle provides more support and distributes the weight better.
- Don't overload the backpack.
- Backpack weight should be less than 10-15% of the bodyweight of the person carrying the backpack.
- Buy backpack that is lightweight and padded.
- Canvas is lighter than leather. Thick padded straps distribute the weight. Padding in the lower back redistributes weight and takes pressure off the neck and shoulders.
- Put heaviest items closest to your body.
- This puts the heavy items closer to your center of gravity. The backpack will feel lighter.
- Keep the straps tight.
- This keeps the backpack close to your body. Loose straps and holding the backpack further from your body puts more load on your neck and shoulders.
Remember that that wearing a backpack should not cause discomfort.
If your child complains about back, neck, or shoulder pain, try making these simple modifications. If they still have discomfort, give us a call. Pain, especially in kids, is not a normal “back to school symptom”, and should be taken care of as quickly as possible. The great thing about kids is that their bodies typically respond quickly to treatment.