1. Pack it Light. Wear it Right on the go.

2. Pack it Light. Wear it Right on the go. Today we will: Identify ways to prevent back pain from carrying heavy loads. Provide tips to help choose, pack, lift and safely carry heavy bags on a daily basis.

3. You already have a load on your mind… Heavy-load injuries: Are common Can lead to long-term problems Are easily preventable

4. Weighing In An unevenly distributed load can affect multiple parts in the body, such as: - back - neck - arms - head According to Health Canada, 80% of Canadians will suffer from back pain within their lifetime.

5. Long-Term Affects Backache, headaches, numbness and even nerve damage can result from the strain that is placed on your back from heavy loads. If left unattended chronic pain will occur affecting your quality of life. All of these injuries can be prevented.

6. Learning to Pack it Light. it Light. Wear it Right. Wear it Right.

7. Choosing a bag for you 1.Choose a bag made of lightweight material. 2.Look for bags with multiple pockets. 3.Bags should have straps that are wide, adjustable and padded. 4.Larger bags i.e. suitcases and laptop bags should have wheels. 5.Shoulder bags should be proportionate to your body.

9. 1.Plan to pack light – your bag should not weigh more than 10 - 15% of your body weight. 1.Pack the heaviest items at the bottom of the bag. 2.Use your pockets to distribute the weight evenly. 3.It is better to pack your items into several bags than to overstuff one bag. Pack it Light.

11. 1.For even weight distribution wear both straps. 2.Never wear a backpack over one shoulder. 3.For single-strap bags, lift strap over the head and wear it on the opposite shoulder. 4.Be sure to alternate shoulders frequently to avoid chronic strain. 5.For larger luggage, use wheels as often as possible instead of carrying. Wear it Right.

12. 10 Tips for keeping a Healthy Back 1.Exercise regularly. 2.Follow a healthy diet. 3.Maintain good posture. 4.Stretch your spine before and after sports. 5.Don’t overload your backpack and shoulder bag.

13. 10 Tips for a Healthy Back con’t… 6. Stretch your legs and back after each hour of sitting. 7. Never cradle the phone between your neck and shoulder. 8. Sleep on your back or side, not your stomach. 9.Invest in a good chair, pillow and mattress. 10.Have regular spinal check-ups.

14. Contact the OCA to order your Pack it Light materials today. Or visit us online at www.chiropractic.on.ca Pack it Light. Wear it Right on the go. Putting an end to muscle and back strain is that easy.