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How to Wear a Backpack and Protect Your Back

School is officially back in session, and with that many students are carrying around backpacks loaded with books and materials several times a day. Unfortunately, backpacks are often overloaded, too heavy, worn improperly, and can even create back pain! The good news? This can absolutely be avoided! Check out these tips for how to properly wear a backpack and protect your back this school year:

Purple backpack with school supplies isolated on white

  • Backpacks should not weight more than 10% of your body weight.
  • To help avoid injury, recognize the following warning signs that the backpack is too heavy:
    • Change in posture when wearing the backpack
    • Struggling when putting on or taking off the backpack
    • Pain when wearing the backpack
    • Tingling or numbness in arms and legs
    • Red marks on the shoulders
  • Wear both straps so the weight can be evenly distributed across your back and core muscles
  • Pack heavy items at the bottom of the bag and closer to the back rather than putting them in the front or side pockets

If your student is experiencing back pain, please contact our office today for an appointment. We would love to help alleviate their back pain and offer advice on how to avoid it!