Laptop and Briefcase Ergonomics. Pack it light, wear it right!

Laptop and Briefcase Ergonomics
Pack it light, wear it right.

Here are some simple strategies to prevent injury while traveling with work related items, keeping you healthy and on the job.

Heavy laptop bags or briefcases can take their toll on your back, neck, and shoulders. Poor posture as an over loaded bag, or one that is carried improperly, can cause the carrier to lean to one side.

Choosing the right bag

1. Select a bag made of lightweight material such as vinyl or canvas.
2. Choose a bag with wheels to help you take the load off your spine.
3. Backpack style laptop bags with wide, adjustable, and padded straps are an excellent option because they distribute the weight evenly.
4. Bags with a single shoulder strap are not ideal. However, if you choose this option, ensure the strap is long, wide, adjustable, and padded if possible. Ensure that the straps do not fit too snugly. Poorly designed shoulder straps can dig deep into muscles causing strain and pinched nerves.

Packing your bag

1. Reducing the weight you need to carry is important to avoiding injury. Take time to check your bag or briefcase each day and remove items that you do not need.
2. Always pack the heaviest items at the bottom of your bag and make use of pockets to distribute weight evenly over the bag.

Carrying your bag

If you choose not to use a bag with wheels, wearing your bag correctly is an absolute must.

1. When using a backpack style case, use both shoulder straps and the waist strap, and adjust them to minimize movement of the bag.
2. If you have single strap bags, place the strap over your head and across the shoulders to distribute the weight more evenly across your back.

Other tips

1. Try to maintain good posture. When standing, your head, shoulders, hips, and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. For good posture, try to flatten your back against a wall or chair. Roll your shoulders back and down and slowly pull your head and chin back.
2. Exercise can help prevent injury. Regular exercise such as walking, swimming, or bicycling will help the body stay conditioned. Stretching before and after activities will help reduce muscle strain.
3. Specific strengthening exercises for the back and abdominal, or core, area will help promote good posture, condition muscles, and prevent injury.

Remember to Pack it Light and Wear it Right

Injuries resulting from improper lifting and carrying of a heavy load can become chronic and can impact your quality of life. If you experience pain that lasts more than two or three days, call for an appointment for an evaluation and / or consultation.

Please visit our website for additional information 

                                                      

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 - Chicago, IL 60602

Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556