A “Triskelion” of Three Backpack Safety Tips

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Melissa Tucker - Purica Ambassador

Melissa Tucker
Purica Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors who are committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on what kids and teens – and their parents – can do to wear backpacks safely: 

I love the Purica logo – the modified Triskelion that represents body, mind and spirit. So in honour of the Purica Triskelion, here are three important backpack safety tips to help you prevent school from becoming a pain in the neck…or back!

Overloaded and poorly-positioned backpacks contribute to 64% of back pain complaints in 11 to 15 year old youth and even among adult students.

So what’s a student to do? Here are 3 tips to keep you free from pain.

First off…

Buy a pack that is appropriate for your body size. When the shoulder straps are adjusted snug, the bottom of the backpack should be about two inches above your waist.


Lighten your load. Your filled backpack should weigh no more than 15% of your body weight (multiply your weight in by .15 to get the maximum weight you should carry).

…and lastly…

Position your pack properly. Wearing your backpack on one shoulder can cause muscle strain and imbalance. Wear both shoulder straps, and adjust them so that they are comfortably snug

Getting fit by exercising and staying active will increase your strength and ability to carry heavy backpack loads & reduce your chance of injury.

For more information, check out www.melissatucker.com, or email Purica Ambassador Melissa Tucker at melissa@melissatucker.com. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

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