As the tree leaves start to yellow and the crispy morning air settles in, we know that back to school season is here. However, this year has proven to be vastly different from past years due to the Coronavirus and its strain on the education system. Nevertheless, there are still certain school supplies that are a must for the upcoming school year such as notebooks, pencils, and of course a Backpack. Originally, students carried their books with a leather or cloth strap that belted the books together, but in 1938 the backpack was first developed. Its original design was for camping and hiking, but later became a source of relief from carrying school books by a leather strap. Even though it was seen as a saving grace at the time, this beneficial invention has developed overtime into a mechanism of pain and destruction on the spine when not used properly.

Backpacks need to have specific setups, designs, and placements to be beneficial without being a burden to the spine, which is called backpack ergonomics. So, what are the proper guidelines or positions needed to avoid burdening the spine you may ask.

 Here is a list of signs to watch for regarding improper backpack use and a list of proper ergonomics:

Signs of improper backpack ergonomics:

• Headaches at the base of their skull
• Neck pain
• Pain between the shoulder blades
• Red marks on the shoulder
• Shoulders rolling forward
• Stomach sticking out when carrying the backpack
• Bending at the waist to support the weight
• Bending at the hips to compensate for the backward pull
• Numbness in the arms or hands

Proper Backpack Ergonomics:

• Children should carry no more than 10-15% of their body weight
• Always carry the backpack by both straps to equally distribute the weight.
• Backpack should never be wider or longer than the torso
• Backpack should never hang 4 inches below the waistline and never higher than his/her shoulders.
• Backpacks must have wide shoulder straps about 2 inches in width that are well padded
• It should be worn evenly on both shoulders
• Pack heaviest items closet to the body 
• Try to distribute backpack contents evenly throughout internal compartments
• Try to get a backpack with chest and waist straps to distribute the load
• Always lift your backpack using both legs
• Never over pack your backpack; over-packing may lead to pain
• Try to obtain a pack with a padded low back
• Encourage removal of backpack when waiting in line or standing for long periods of time
• Every few weeks clean out backpack of unused items that can weigh you down
• Look for backpacks that stand up when on ground

Resources to learn more about the research behind backpack ergonomics:
- http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.494.3498&rep=rep1&type=pdf

- https://content.iospress.com/download/work/wor0303?id=work%2Fwor0303

- https://www.researchgate.net/profile/Michael_Holewijn2/publication/40959761_

- https://www.researchgate.net/profile/Daniel_Chow6/publication/316878233_Short-term_effects_of_backpack_load_placement_on_spine_deformation_and_repositioning_error_in_schoolchildren/links/591572ed4585152e199e1e3a/Short-term-effects-of-backpack-load-placement-on-spine-deformation-and-repositioning-error-in-schoolchildren.pdf