Ways to Prevent Backpack Injury
Carry only what you need because very extra item adds weight!

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 trapizious 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!