The amount of weight you should carry on your back depends on several factors, including your body weight, fitness level, and the condition of your back and spine. However, health and safety experts generally provide guidelines to help prevent injury and ensure comfort, especially when using a backpack for school, work, or hiking.
QUICK ANSWER
For adults, a common recommendation is to carry no more than 10% to 15% of your body weight. This guideline helps reduce the risk of back pain, posture problems, and potential injuries from carrying too heavy a load. For example, if you weigh 150 pounds, your backpack should not exceed 15 to 22.5 pounds.
For children, the American Academy of Pediatrics recommends that a backpack should not weigh more than 10% to 20% of a child’s body weight. It’s crucial to ensure that children do not carry unnecessary items and that the backpack is properly adjusted to distribute the weight evenly across the shoulders and back.
EFFECTS OF HEAVY BACKPACK ON YOUR BACK
Carrying a backpack that’s too heavy can lead to the body making adjustments to handle the additional load. This might involve leaning forward, which can decrease your balance and increase the risk of falling. Overloading your backpack can also alter the natural curvature of your spine in the middle and lower back areas, leading to muscle strain.
Annual reports indicate 2,000 injuries related to backpacks.
HOW TO PACK AND CARRY A BACKPACK EFFECTIVELY
Regardless of the specific weight, it’s also important to consider how the weight is distributed within the backpack.
Keeping heavier items closer to your back and evenly distributing the load can help maintain better posture and reduce strain. Place heavier items near the back center of the backpack and lighter ones towards the front. Use compartments to prevent items from shifting.
Lift the backpack using your legs by bending at the knees, not your back, and avoid twisting while lifting. Additionally, using a backpack with padded shoulder straps and a waist belt can further help distribute weight more evenly and reduce the risk of back pain.
If you need to carry more than the recommended weight, consider carrying a book in your hands or using a backpack with wheels.
FINAL THOUGHTS
Listening to your body is key. If carrying a backpack causes back pain, shoulder strain, or posture problems, it may be too heavy, improperly packed, or not the right fit for your body. Adjusting the load, repacking the backpack, or considering an alternative type of bag may be necessary to avoid discomfort or injury.
THE END.
Read more about the effect of heavy backpack on your body: https://uihc.org/health-topics/your-backpack-too-heavy
Read more general knowledge articles: https://eternaldory.com/category/knowledge/general-knowledge/
Phu is the Head Writer at Eternal Dory, where his pen dives into the latest global trends and news in knowledge, graphic design, metaphysics, and entertainment. He has a knack for highlighting the fun aspects of his subjects, lightening the mood. Phu’s academic background is in Graphic Design, focusing on Animation and Motion Graphics.
