Pack it Light. Wear it Right. provides educators, parents and students with information and tips to prevent backpack-related injury. With these materials, we aim to help parents and students choose, pack, lift and safely carry their heavy backpacks on a

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Pack it Light. Wear it Right. provides educators,
parents and students with information and tips to
prevent backpack-related injury. With these
materials, we aim to help parents and students
choose, pack, lift and safely carry their heavy
backpacks on a daily basis. 
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• Backpack-related injuries
• Are common
• Can lead to long-term problems
• Are easily preventable

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• Ontario chiropractors report backpacks
• are a leading cause of injury.
• More than half of youth experience at
• least one back pain episode.

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Heavy backpack carried on the back can

• Cause numbness in the arms
• Reduce blood flow
• Create poor posture
• Contribute to headache and neck pain
• Distort natural curve in middle and lower back

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• Lead to muscle strain
• Cause muscles to compensate for uneven weight
• Cause spine to lean to opposite side of weight
• Place stress on mid/lower back

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• You can prevent
• backpack-related injuries.

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Your backpack should

• Be proportionate to your body
• Be made of lightweight material
• Have padded shoulder straps
• at least two inches wide
• Have a padded back
• Have a hip strap or waist belt
• Have several individual pockets

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• Backpacks shouldnt exceed 15 of a childs
  weight
• Weight should be evenly distributed
• Pack the heaviest items closest to the body
• Pack odd-shaped items on the outside
• Only carry items that are needed

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1. Always wear both shoulder straps
2. Adjust the straps so the pack fits snugly
3. Use the waist straps

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When putting on your backpack

• Squat or kneel to pick up the bag
• Avoid twisting or bending
• Lift with the legs
• Place the bag on a waist-high
• surface to slip it on

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More Information
For further information, please contact my clinic
or Ontario Chiropractic Association 200-20
Victoria St., Toronto, ON., M5C 2N8 Web
www.chiropractic.on.ca E-mail
oca_at_chiropractic.on.ca Phone [phone] ?
1-877-327-2273