How to wear a backpack

When I was in school, I remember the “cool” way to wear your backpack was over one shoulder.  No wonder my back started hurting at such an early age.  That weight takes a toll on young backs, and from what I hear, the books have gotten heavier and more plentiful over the years.back

Dr. Andrew Casden is the associate director of Beth Israel’s Spine Institute.   Here are his 5 tips for children so that they can save themselves from backpack induced back pain.

· Reduce the weight in the pack – weight should not exceed 20% of the child’s body weight.

· Bend at the knees, not at the waist when lifting heavy packs.

· Wear the backpack over both shoulders, not slung over only one.

· Place heavy items in the back of the pack.

· Consider a pack on wheels that can be dragged rather than carried.

About Heather

Heather is the founder of She lives in Southern New Jersey with her husband, 5-year-old daughter, 2-year-old son and two male cats Winston and Spencer. You’ll find a combination of family-friendly reviews and giveaways, deal alerts, personal stories and articles relating to parenting on

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