Take a Load Off

Backpack too heavy? Here’s how to fix it

By Robin Berghaus

Click on the video above to learn the ins and outs of wearing a backpack.

Karen Jacobs has been hearing a lot of complaints lately from students with pain in their necks and shoulders. And the occupational therapist and clinical professor at Sargent College of Health and Rehabilitation Sciences knows exactly what the problem is: larger and heavier loads in backpacks. What was once essentially a book bag, she says, now carries everything from laptops to lunch.

How do you know if your backpack is too heavy? Jacobs suggests that if it weighs more than 10 to 15 percent of the weight of the person carrying it, it’s time to lighten up. And if you find yourself leaning to one side or if you have red indentations on your shoulders, it’s definitely time to take something out of the pack.

“The good news,” says Jacobs, “is that with education on how to pick the right backpack, how to pack it correctly, and how to wear it correctly, we can really eliminate some of the concerns we’re seeing with backpack use.”

Jacobs offers the following tips on how to buy, pack, and carry a backpack.

How to pack a backpack:
Place the heaviest items toward the back.
Secure items so they don’t slide around.
Arrange pointy objects so they don’t poke you in the back.

How to keep the weight off:
Carry water bottles empty. Fill them before class.
Carry only what you need. Leave the rest in your room.

How to choose a backpack:
Look for ample padding in the back and shoulder straps. The straps should be curved and at least two inches wide.
Choose a pack with hip belts and chest straps to better distribute the weight and secure the backpack to your back.
Choose a pack with multiple compartments so you can distribute the weight more evenly.

How to wear a backpack:
The height of the backpack should extend from approximately two inches below the shoulder blades to waist level or slightly above the waist.
Always wear the backpack on both shoulders so the weight is evenly distributed.

Backpack problems? Carry them to Sargent College, 635 Commonwealth Ave., on Backpack Awareness Day, Wednesday, September 17, where occupational therapy students will offer advice.

Robin Berghaus can be reached at berghaus@bu.edu.

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