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7 Tips for Fitting a Back Pack
Wearing a backpack may seem like a simple task—something we've all done countless times. But have you ever stopped to consider whether you (and your children) are wearing your backpacks properly? With school already in full swing and university starting up again soon, now is the perfect time to reassess!
Ensuring the correct fit of a backpack is essential to prevent unnecessary strain on growing joints and muscles, keeping your child active and comfortable. For kids who are still growing, it’s important to check the fit of their backpack regularly, especially at the start of each school year.
Here are our 7 tips:
1. One size does not fit all!
- It should rest evenly between the shoulder blades
- It should not extend below the belt more than a couple of inches
2. A back pack should weigh no more than 15-20% of your body weight
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This will ensure you put undue strain on your muscles, joints and spine. Carrying a backpack that is too heavy can lead to poor posture, back, neck and shoulder pain, and even cause long-term musculoskeletal problems, particularly in children and adolescents whose bodies are still growing and developing
3. Use all of the straps and keep them tight
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- The straps should ensure the backpack fits snugly to the back but is still easy to take on and off
- Using two shoulder straps ensure the weight is better distributed and aligns with our body’s posture
- If available, the chest and pelvis straps are designed to transfer some of the weight to the shoulders and pelvis
4. Load the heaviest items closest to your back
- Place the heaviest items near your back to help maintain good posture and prevent strain. This ensures a balanced load and reduces pressure on your shoulders and lower back.
5. Use the Compartments to Distribute Weight
- Use the backpack’s compartments to evenly distribute the weight across both sides. This prevents the load from becoming unbalanced and reduces the risk of discomfort or strain.
6. Secure Items to Prevent Movement
- Pack items tightly so they don’t shift around while you move. This helps maintain an even weight distribution and reduces the strain on your body caused by sudden shifts in the load.
7. Pack only necessary items that you will need for the that day
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Remember it's also important to regularly check the contents of the backpack and remove any unnecessary items.
Need help with your backpack fitting?
If you believe a backpack is causing pain or injury to yourself or your children, bring it with you to your next appointment at Cranbourne Osteopathy and your osteopath can do a quick assessment and make some suggestions! Don't have an appointment booked? You can do so by clicking here.
