Red Flags for Heavy Backpacks

How to nix the pain of heavy bags for the sake of your spine, and more.

By Ted Spiker

From Reader's Digest

Kids totter back to school this month beneath massive backpacks. They shouldn't -- and neither should you. Here's how to prevent pains and strains.

Lighten up. Carry no more than 25 percent of your weight in a backpack, which should be cinched against your body so it doesn't swing. Toting 26 pounds (a laptop and a few magazines and files) can cut off blood flow to the arms after just ten minutes, leading to fatigue and loss of finger mobility.

Keep the object close to your body, especially while squatting and lifting, says Kevin Gill, MD, codirector of the University of Texas Southwestern Spine Center. And skip lumbar supports (back braces often used by people who do heavy lifting). A recent review shows they don't prevent lower-back pain.