Backpack Ergonomics

Carrying a backpack can affect your posture. It is important that students pick the right backpack for their individual fit. Choose a backpack that is comfortable and practical. Here are a few tips on carrying your backpack.

  • When wearing your backpack make sure that the top of the bag is just below your shoulders and the bottom should be slightly above your waist. If this is not the case for your backpack then adjust it by tightening or loosening the straps. If your backpack is not adjusted properly then this can lead to long term back and shoulder problems.
  • Be sure to use both straps, not one! If you only use one strap then this will place an uneven amount of pressure on one shoulder and cause your body alignment to change. Therefore, it is important to distribute the weight evenly. A hip strap is also useful as it redistributes the weight off the upper body.
  • Don’t pack a lot of heavy items into your backpack as this just puts pressure on your shoulders and can cause you to have a hunch. If you have to carry textbooks to and from school then take regular breaks while walking to relieve some of the pressure.
  • Choose backpack with several pockets, instead of one large one so that you can place items in different sections and thus distribute the weight more evenly.
  • The material of your backpack is also important. It is good to choose lightweight material as it is more comfortable and won’t weigh more when there’s nothing inside the bag.




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