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How to Avoid Back Strain with a Backpack

Avoid back strain, headaches, and neck pain that can be caused by a heavy backpack by following these tips.


  • Step 1: Purchase a lightweight backpack Purchase a lightweight backpack that is the appropriate size for the user's age, weight, and height. Do research by consulting sales clerks at sport shops or looking at reviews in consumer magazines or online.
  • Step 2: Avoid a heavy pack Avoid a heavy backpack. Kids should not carry more than 10 to 15 percent of their body weight.
  • TIP: Go through the backpack daily and remove any items that add unnecessary weight.
  • Step 3: Bend at the knees Learn to bend at the knees and grab the backpack with both hands when lifting.
  • Step 4: Distribute Distribute the weight of the backpack more evenly by utilizing all the compartments and side pockets.
  • TIP: Put the heaviest item in the center of the pack.
  • Step 5: Use both straps Carry the backpack using both straps to evenly distribute the weight. Backpacks with padded straps enhance comfort.
  • Step 6: Tighten straps Tighten the straps to fit close to the body and sit 2 inches above the waist.
  • Step 7: Consider a backpack on wheels Consider purchasing a backpack on wheels if you can't handle the heavy load. With proper lifting strategies, your back will thank you!
  • FACT: The founder of Voltaic Systems thought of the concept for his company's solar backpack when he was traveling through Spain and needed to charge his cell phone.

You Will Need

  • Backpack
  • Research

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