Backpacks & Back Pain

by Garrison Pence

Overview

Heavy or improperly carried backpack loads can cause neck, shoulder and back pain. Because backpacks are a common accessory these days, especially with students, here are few steps to help alleviate the problems that can be caused by carrying weight on your back.
Avoid Too Heavy a Load

A good rule of thumb is to avoid carrying backpack loads that exceed 15 percent of your body weight. For a 100 lb. person, that would be 15 lbs.

Apportion The Load

If the contents of your backpack include heavier items, load them against or nearer your back and put lighter items on the outside. Spreading the load in this manner keeps your spine aligned with the weight.
Prevent Items From Moving In the Pack

Make certain all of the items in your backpack are secure. Any sudden shifting of the weight can cause additional strain.
Adjust the Straps Properly

Avoid slinging your backpack over just one shoulder, creating an unbalanced load. Likewise, adjust your shoulder belts so they fit snugly and comfortably. And to prevent strain make sure your backpack is the correct size for your body.
Use Hip Belts

If your backpack has a hip belt, use it. This will distribute part of the load to your hip area and relieve some of the pressure on your neck, shoulders and back.