Ergonomics & backpack tips for back to school
By Leigh Wilson, DPT, CHT · August 30, 2019
Back to school is always a busy time of the year with an array of emotions. There are precautions you can take to avoid injuries with these ergonomics and backpack tips.
- Backpacks – make sure you have a backpack that fits you. If it is too large, it is difficult to maintain good posture when carrying your bag. Also, do not overload your backpack (it has been recommended to only carry 10 – 20% of your weight).
- Computer/desk ergonomics – set up your computer space to allow you to sit in a good posture. Tips for this include:
- feet flat on floor
- knees level or slightly lower than hips
- low and mid-back support
- wrist in straight position
- elbows at side and at 90-degree angles
- monitor screen at eye level
- Use pencil grips or larger girth pens – to use less muscle force with writing. This can allow you to write longer with less discomfort or fatigue.
- Sitting with corrected posture during class –sitting up straight with shoulder blades gently squeezed together, not letting your head sit forward, and avoiding resting on your elbows to prevent extra stress on the nerves in your arms.
- Take breaks – if you are studying or writing papers and sitting for extended time periods, make sure to get up from your seat and take breaks frequently.
Have a great school year!Milliken Hand Rehabilitation Center