Tips to Help Prevent Injury From Backpacks, Purses, Laptop Bags, and Wallets

We are used to hearing about ergonomics at work, especially in an office setting, but rarely think about the everyday items used to carry "all our stuff" that may contribute to physical discomfort and injury. The Human Factors and Ergonomics Society (www.hfes.org/) has designated October of every year as National Ergonomics Month (NEM) with the goal of promoting human factors and ergonomics to the community at large. In recognition of NEM, this article focuses on the ergonomics of what we use to carry our technology and personal items.

Backpacks are commonly carried by children through college age. Evidence shows that backpacks are often overloaded and packed incorrectly. This has contributed to an increase in reported back, shoulder, and neck pain among children and teenagers. Charlotte Alexander, M.D., an orthopedic surgeon, conducted a survey of more than 100 doctors and found that almost 60% of the orthopedists reported seeing child patients with back and shoulder pain caused by heavy backpacks. Back pain in children and teenagers is very likely a precursor to low back pain as an adult.

• Wear both straps over both shoulders to evenly distribute the weight of the backpack.
• Put on and remove the backpack without excessive twisting.
• Wear the backpack over the mid-back muscles. Avoid loose straps and do not allow the backpack to extend below the lower back area. Shoulder straps should not be too tight or restrict arm movement.
• Keep the load of the backpack within 10-15% of the user’s bodyweight. Carry only what is needed and organize the contents by placing the heavier items closest to the back.

Purses have grown in size and weight and, as the saying goes, "the bigger the bag, the more stuff will fill it". Single-strap purses cause uneven loading of the back muscles and restrict blood flow at the shoulder.

• Keep purses as light as possible. Only carry what is essential.
• Avoid thin straps, long straps, and chain handles.
• Consider purses that offer organized pockets.
• Consider wearing supportive shoes. High heels change gait and affect balance.
• Regularly switch sides of the body when carrying or try to position the purse in front of the body.

Laptop bags are typically single-strap models, carried over one shoulder. The weight of the laptop and other bag contents can place considerable strain on the shoulder muscles, restricting blood flow, and pinching nerves. Carrying the bag on one shoulder has the same effect as carrying a heavy purse—uneven loading. Fortunately, laptop weights have been greatly reduced and continue to decrease.

• Consider using a bag with wheels or two-strap backpack, especially for longer distances.
• Alternate carrying the bag by switching sides and holding it down close to the side.
• Seek the lightest laptop possible if you travel frequently and carry only what is essential for the trip.
• Avoid using a sling-style messenger bag.

Wallets may be smaller, but they can contribute to extreme pain in the low back. Sitting on a wallet in the back pocket can cause damage to key nerves, such as the sciatic nerve. Men who drive with their wallet in their back pocket can be at highest risk.

• Always remove the wallet from the back pocket when sitting.
• Carry only what is necessary.
• Seek a thinner, smaller style wallet.

Additional resources that provide information on ergonomics:

• National Ergonomics Month Home Page: www.hfesnem.org/. Find more ways to communicate human factors and ergonomics to your employees.
• ErgoWeb®: www.ergoweb.com/
• State Fund’s Safety & Health site: www.statefundca.com/safety/SafetyAndSeminars.asp
• Fed/OSHA’s site: www.osha.gov/SLTC/ergonomics/index.html
• American Physical Therapy Association: www.apta.org/
• Washington State’s Ergonomic Idea Bank: www.lni.wa.gov/Safety/Topics/ReduceHazards/ErgoBank/default.asp

The information herein is for reference only and State Fund does not warranty its accuracy or fitness for a particular purpose. Any products, references, or links to Web sites are not an endorsement by State Fund or its employees, but serve only as examples to assist you with your workplace design changes. State Fund cannot be held liable or accountable for content on linked Web sites.