Back to School: Backpack Ergonomics

It’s back to school time and our team wants to wish our friends of all ages a healthy start to the school year! Here are a few tips for proper backpack carrying technique:

– Distribute the weight properly – put heavier items on the bottom and against the back to keep weight off of the shoulders and to maintain neutral posture

– Wear both shoulder straps and make sure they are firmly tightened to hold the backpack 2″ above the waist

– Thickly padded shoulder straps provide more comfort for the shoulders and better weight distribution

– Choose a backpack with lumbar support or cushion

– Carry only what you need. Every extra item adds weight!

– And of course get adjusted regularly to keep your spine and nervous system working with you to reach your full potential!

Heavy backpacks have a negative impact of posture and spinal health. 55% of students carry more than the national guideline, which if left unaddressed can cause recurring pain and problems. A backpack should not weigh more than 10-15% of a child’s (or adult’s) body weight. For example, someone weighing 100 lbs should not carry a backpack weighing more than 15 lbs.

Have a happy and healthy back to school season!


Nikole, Shanna, and Dr. Dave