1. Choose a backpack that is proportionate to body size and not larger than what is needed. The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

2. Select a backpack made of lightweight material (vinyl or canvas instead of leather).

3. The shoulder straps should be at least two inches wide, adjustable, and padded. An S-Shaped shoulder strap also is more ergonomic for fit. Ensure that they do not cut into or fit too snugly around the arm and armpits. Poorly designed shoulder straps can dig deep into the muscles and put strain on the nerves.

4. A backpack should have a padded back or added protection and comfort

5. A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 per cent of the weight off the shoulders and spine onto the pelvis, equalizing the strain on the bones, joints, and muscles.

6. Choose a backpack that has several individual pockets instead of one large compartment, this will help to distribute the weight evenly and keep contents from shifting.

7. Explore other backpack options such as one with wheels and a pull handle for easy rolling.

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