Ways to Prevent Backpack Injury
Wear a backpack properly
· Distribute the weight properly. Put the heavier items on the bottom and against the back to keep the weight off of your shoulders and maintain a better posture.
· Wear both shoulder straps unless your pack is designed for use on one shoulder. Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscles spasms, low back pain and walking improperly.
§ Choose a backpack with thickly padded shoulder straps. Non-padded straps dig into the shoulders causing pain due to compressional loading of the acromioclavicular joints and stress on the trapezius muscles.
§ Choose a backpack with a lumbar support. The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates an upright standing position and good posture that is essential for proper spinal health.
§ Use an ergonomic backpack. Shift the weight off the shoulders, neck and upper back to the lower back. This will prevent injury and is more comfortable.
Lift a backpack correctly.
· Face the backpack before you lift it.
· Bend at the knees and lift with your legs not with your back.
· Keep the pack close to the body.
Carry only what you need. Every extra item adds weight!
Here’s a video to sum it all up: Backpack safety video
Visit us at All Injury Rehab for more information and to set up an appointment.