So what can one do to help alleviate the pains of carrying too much weight?  Follow these basic backpack tips offered by health care professionals:

• Buy the appropriate sized backpack for the individual.  Special sized versions for smaller children weigh less and are smaller all the way around; shorter shoulder straps, lengths and widths.  The lighter the pack the better.
  
• Bring someone with you to help check the fit.  The bottom of the pack should rest just at the curve of the lower back and never more than 4 inches from the child’s waistline.  A backpack lower on the back approximates the body’s center of gravity with the least effect on posture.
  
• Two inch well-padded shoulder straps will protect soft tissue (blood vessels and nerves) from pressure that can cause tingling in the neck, arms, and hands. 
  
• Never sling the backpack over one shoulder.  This causes the child to lean to one side, with potential pain or discomfort from too much weight.  Always wear both shoulder straps to keep the pack so it is close and snug on the child’s back.  
  
• Get a backpack with a waist strap and use it as often as possible.  They help to distribute the weight and prevent the pack from sliding on the back.
  
• When loading the backpack place larger heavier items lower and to the back of the pack. Pack only what is needed for the day.  Remember, never allow the child to carry more than 15 percent of his or her body weight.  Make sure items are packed so they won’t slide around in the pack.  Carry only necessary items to school.
  
• A loaded backpack should not exceed 15 percent of the child’s weight.  If the child weighs 100-lbs they should not carry more than 15 pounds in the pack.  You can check this by looking at the child’s posture.  If they are bent forward it is too heavy. A heavy backpack with loose items will shift around and cause the child to assume unnatural postures.
  
• If the backpack is too heavy, consider hand carrying a heavier book or better yet, use a rolling backpack.  Keep in mind that they will have to pick up a pack to carry up the stairs.
  
• To decrease some of the weight replace three-ring binders with spiral bound or composition books for note taking.  If they need three-ring binders then consider two 1-inch binders rather than 3-inch binders.

When lifting the backpack follow these guidelines:

• Face the backpack before you lift it.
  
• Bend at the knees.
  
• Using both hands, check the weight of the backpack by using your legs and not your back.
  
• Have the backpack up on a solid surface before donning.
  
• on at a time and be sure to wear both shoulder straps.