School is in session. Meaning kids will be filling their backpacks with supplies most likely too heavy for their small backs. Often times youngsters are left hunched over in an attempt to relieve strain off of their back. An overstuffed backpack can lead to back problems in the short and long term.

Here are 5 tips that have your back covered:

Double strap

Most backpacks have two straps for a reason. Wearing both ensures weight is distributed evenly between your two shoulders. This avoids curving the spine to one side. Which would cause strain on various muscles and could lead to a severe injury.  

Adjust the straps

Although it may seem cool to let your backpack hang low, it should sit up firmly on the back. The bottom of the pack should sit right above your lower back. Allowing the spine to stay straight instead of curving forward.

Even out the weight

Place heavier items towards the back of the backup, closest to the straps. This keeps the majority of the weight near the spine. Providing a foundation for the rest of the items in the bag.  

No more than 15% of your weight

Your body can only handle so much extra weight. The recommended weight is 15 percent of your body weight. So, if you weigh 100 pounds, your backpack shouldn’t weigh more than 15 pounds.

Observe the spine

Is your spine straight? What about your child’s? Observing how you or your child walks, with and without a backpack, is a good way to make sure your spine isn’t leaning to one side. When excessive weight is pulling down one side of the body, the muscles are strained. Causing issues while wearing a backpack and without.