Tips On How to Wear a Backpack to Prevent Pain

The way you wear a backpack matters a lot because it can become a source of pain if you do not carry it the right way. If you do not wear your backpack properly or carry it for a long time without resting, it might lead to problems like back pain, shoulder pain, and headaches at the back of the head.

 

Backpacks help distribute the load evenly on the back and the shoulder muscles. On the other hand, if you carry a shoulder bag or a messenger bag, it will put pressure and weight on the side you are carrying it on, hence that side can be strained after carrying a load for an extended duration.

Following are some tips and tricks to help minimize the impact on your back and shoulders and prevent pain:

1. Choose the Right Size and The Best Material

The most important thing that you need to keep in mind while selecting this important companion of your journey is picking a size that suits you the best. It should neither be too big nor too small to fit for the items you intend to carry.  Make sure you have planned out what you will need to pack and that you’re carrying the essentials.

The next thing to be focused on is the material that the backpack is made from. The fabric should be of high quality and lightweight so that it will be durable and not add significantly to the overall weight of what you need to carry. Padded straps are available in almost every backpack and you should shy away from any that don’t have that feature.

Additionally, some backpacks are now being made of reflective material that makes you more visible to others at night time. But leather backpacks are the most durable.

2. Study Your Backpack

Study your backpack! Sounds weird, right? But yes, a thorough examination of your backpack to know exactly what features it has will help you pack smarter and wear your backpack properly. Most backpacks have a waist strap and a chest clip to help you properly distribute the carrying of the weight of the backpack on your body. The waist strap distributes the weight to the lower side of your body, thus relieving the shoulders and the back and preventing you from getting tired.

3. Do Not Overload

There is a certain capacity of each bag and it should not be overloaded. If you put too much in then the weight can tend to distribute unevenly or you may have protrusions in the backpack that can become unformattable.

Exceeding the proper weight tends to pull the shoulders backward, and to compensate that action, you will try to lean forward which will result in pressure on the spine. This problem if not addressed at the right time can lead to chronic back pain and ultimately the deterioration of health.

4. Carry Only the Requisite Items

This is again an important point to be considered while you are packing for your trip. You might want to take as many things as you can but you have to put a break to your desires here. Pick up the things that are necessary, not the things that are luxuries or nice to have. Make it as compact and concise as you can. After all, you are the one that will be bearing that load at the end of the day! So, you better think about it.

5. Distribute the Weight Evenly

This applies to both, the outside and the inside of the backpack. The load of the bag should be distributed evenly not only on your back but also while loading it up, you must balance the load on either side of it. Another idea is to put the heavier stuff at the bottom of it and also the backpack should fit you tightly. This will help in balancing the weight of it rather than throwing it all on the lower back, which will ultimately stress out and fatigue the shoulders. You should wear a backpack somewhere in between the shoulders and slightly above the hip bone.

6. Don’t Carry It Using One Strap

You should not carry your backpack using one strap for a long period of time because if you do so the weight of the load isn’t distributed across your body. The backpack is designed to alleviate the load and prevent pain.

7. Be Mindful of Posture and Rest

Another key piece of advice is to be mindful of your posture always. Whether you have a load on your back or not, make sure that your back is always straight and not curved. For example, if you are hiking or traveling on foot with a backpack on your shoulders, you should take proper rest for some time and then continue your journey again so that your shoulder and back muscles get enough time to relax and you can keep good posture. While carrying your backpack, if you feel it’s not fitting well, do not ignore it. Instead, take it off and make some adjustments to the straps to its fitting properly.

Conclusion

You should remember these dos and don’ts while you wear a backpack. Know what backpack size fits your requirements and most importantly, fits you the best. Distribute the load uniformly so that no one part of the body gets fatigued or is in pain. Keeping in mind the above-mentioned points will help prevent your back and shoulders muscles from aching and help prevent injury.