When purchasing a pack look for one that carries an endorsement by a back care professional organisation such as the Australian Physiotherapy Association or Sports Medicine Australia.
Packs with padded straps worn on both shoulders are the best way to carry loads.
A fastened waist strap can help anchor the load and keep the load at waist height
Pack weight should be less than 10% body weight - which is probably a lot less than what many young people are carrying now. For example, a young person weighing 45 kg should not carry more than 4.5 kg in their backpack.
Heavy items such as large textbooks and laptop computers should be packed closest to the body to reduce stress on the spine and its supporting muscles.
A pack should be made of firm material that prevents sag and keeps the load close to the spine. It should be adjustable to allow correct fitting to the person's body.
It is important that your pack is the right size for your body. Don't buy a big pack to "grow" into - adjust your load, not your body. When you sit down with a backpack on, it should not extend higher than your shoulders.
Packs should be lifted correctly from the ground to prevent lifting injuries. To lift the pack correctly, face the pack, bend at the knees and use both hands to lift the pack, pushing up with your legs. Apply one shoulder strap and then the other.
Physio Pak
Prefro Pak
To find out about the backpack that's designed from research by physiotherapists at the University of South Australia and endorsed by the Australian Physiotherapy Association - the PhysioPak - visit www.physiopak.com or contact the APA.
Also designed from research and endorsed by Sports Medicine Australia is the Prefero Pak - visit www.prefero.com.au to find out more information on this pack.
