FAYETTEVILLE, Ark. — Recent studies have shown that students are wearing backpacks containing significant amounts of weight — enough to cause shoulder problems, neck pain, or lower back injuries.

John Horn, associate director for facility management at the University of Arkansas’ Intramural and Recreational Sports Program, offers these guidelines to avoid backpack-related problems.

* Know the type of backpack you are carrying. There are two types: internal and external frame backpacks. Students typically carry books in internal frame backpacks, and they are designed so the weight of the bag is carried primarily on the hips. External frame backpacks are designed to carry much more weight distributed high on the body-in the shoulders-which makes them ideal for backpacking trips. Although external frame backpacks are not intended to be used as school backpacks, said Horn, he sometimes sees them used as such.

* Ensure the backpack is being worn properly. Horn said most of the students he sees daily do not wear their backpacks in the manner that they were intended to be worn.

The backpack needs to be a tight fit. No more than an arm’s width should be between the backpack and the student’s back. If the backpack is not tight, there is an opportunity for the bag to bounce up and down against the student’s body, creating potential for pain and injury.

Many backpacks have extra straps that can be buckled in addition to the two shoulder straps. These straps are found across the chest or across the waist or both. Horn said that these straps are not there simply to make the backpack appear more rugged but to increase the level of safety for the user.

"If there is a buckle on your backpack," he said, "then you need to buckle it. That’s what the designers intended."

* Buy a quality backpack. Horn recommends spending a little more money in order to get a backpack with cushioned shoulder straps and cushioning on the back, which will further serve to prevent injuries to the back and shoulders. One does not necessarily have to spend a fortune on a backpack, though, in order to obtain a superior product. Horn said there are many brands of excellent backpacks available in various price ranges. Determining which features are needed on the backpack and which ones are not can eliminate a large portion of the cost.

"What you have to do is research on the Internet," he said. "You can find all sorts of consumer reports."

* Observe your child wearing the backpack. Parents of small children should watch how their children are walking while wearing backpacks. If a child is leaning forward or to one side, then the backpack is not being worn properly. Children should be able to stand up straight with their backpacks on. If they cannot, it is likely that they will lose their balance so parents should readjust their children’s backpacks.

If a student follows these steps and is still experiencing pain from carrying the weight, there are several options available, including handheld bags (like soft briefcases), bags that are carried in the front instead of the back, and luggage-style backpacks that can be pulled with a handle. Horn said that these are all relatively new ideas, and all the advantages and disadvantages of each may not yet be known. The handheld briefcase option is not damaging to any part of the body as long as the carrier switches hands periodically. Not doing so would likely cause harm to one shoulder.

The front-carry bag may cause extra strain on the back, Horn said, but more research is needed on the effects of carrying this style of bag.

The luggage style bags that have handles and are on rollers may be the best option available.

"That definitely takes a lot of stress off your back, off your shoulders," Horn said. "As long as the handle is high enough [for taller people], people can definitely take some stress off joints by using those." He said the only possible disadvantage he could foresee with using this style of bag is that high school students might struggle with fitting them in their lockers.