Often when we think of backpack, the word safety doesn’t come to mind, but carrying a heavy backpack can cause back pain. Even though backpacks are meant to lighten our load and prevent back pain, carrying a backpack that is too heavy, or wearing it incorrectly can cause harm. Here are 5 backpack safety tips.

• Don’t overpack. Only carry the essentials.
• Choose a backpack that is the right size. If choosing a backpack for a child, choose one that is child size and fits comfortably. If choosing a backpack for an adult, make sure it fits correctly.
• Pick up your backpack properly. Don’t just grab a heavy backpack with one hand and twist your spine to throw it on. Take a moment to lift it properly, lifting with your legs, and not jerking your torso.
• Wear the backpack correctly. A backpack is meant to lighten the load and distribute the weight. If the backpack is carried over one shoulder, it is applying extra weight to the part of the body.
• Tighten the straps. The straps of a backpack are made to adjust to your body. Use the straps to ensure the backpack is resting comfortably and high enough that it is not bouncing around.

Whether using your backpack for school, work, or recreation, use them to help you, not hurt you.