Choose the Right backpack-look for the following

• Wide padded shoulder straps- narrow unpadded straps dig into shoulders and this can cause pain and restrict circulation


• Two Shoulder Straps- Backpacks with one shoulder strap that runs across the body cannot distribute the weight evenly


• Padded Back- protects against sharp edges or objects in the bag and increases comfort


• Waist Strap- This can assist in distributing the weight of a heavy load more evenly

To Prevent Injury when using a backpack do the following

• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles


• Tighten the straps so that the backpack is close to the body. The straps should hold the bag two inches above the waist


• Do not Overload. The Backpack should not weigh more than 10-15percent of the students total body weight


• Organise the Backpack to use all of its compartments. Pack the heavier items closest to the centre of the back


• Stop often at school lockers and remove items you don't need, if possible. Do NOT carry all of the books needed for the day

Bend using both knees, when you bend down. Do not bend over at the waist when wearing or lifting a heavy backpack

• Learn back-strengthening exercises to build up the muscles used to carry a backpack.

Parents also can help in the Following Ways:

Encourage your child or teenager to tell you about pain or discomfort that may be caused by a heavy backpack. Do not ignore any back pain in a child or teenager