• Load – It is widely recognized by healthcare providers that the load carried should not exceed 10-15% of body weight. As the load increases, the body’s line of gravity moves backwards, so the body simply compensates by leaning forward. This places more tension on the low back, neck and shoulder areas.
  • Bilateral - Avoid wearing the pack using one shoulder strap as all the weight of the pack is placed on a smaller area, increasing contact pressure. In addition, to stop the shoulder strap from slipping off, individuals tend to shrug that shoulder up which increases tension and pain in the muscles.

Furthermore, individuals use their elbows to prevent the bag from sliding around the side of the body and are more inclined to insert their thumb into the strap. This actually places a lot of forces through the thumb and can easily irritate the small joints and tendons.
  • Order - Pack the heavier items so that they are closer to your back. This reduces the forces that pull backwards when wearing.

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