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For many of us who are hybrid workers, backpacks have become an indispensable accessory to transport our computer equipment between home and the office. The way we pack and carry it can have a significant impact on our back and neck health.
Here are our top tips for choosing the right bag and using it correctly to prevent discomfort and reduce the risk of developing long-term back and shoulder issues.
Backpacks are preferable to single strap/shoulder bags because they allow the load to be more evenly distributed on the shoulders and spine.
Use a backpack with adjustable straps and padded back panels. The straps should be padded and wide enough to prevent digging into the shoulders/neck but not too wide that the straps fall off the shoulder.
Backpacks made of a breathable material can promote air circulation, preventing excessive sweating and discomfort.
Always wear both shoulder straps.
Adjust the straps so that the backpack fits snugly against the back, but not too low that it hangs away at the top (upper back).
Place heavier items at the bottom of the bag, close to your back.
Bags with different compartments can be useful to help organise your belongings. Distribute the weight evenly throughout the compartments.
Avoid bags that are already relatively heavy before you put anything in them.
Consider the size of the bag, it should be large enough for essential items, but not too large so you’re tempted to overpack.
Be conscious of your posture while wearing the backpack. Stand upright and avoid slouching forward. Engage your core muscles to support your spine and maintain a neutral alignment.
Learn more about good posture here.
If you’d like any further ergonomic support to raise awareness, educate employees, and help you meet your commitments to support employee wellbeing, please click on the 'Get in touch' button.
