8 Backpack Wearing Tips to Help Prevent Neck, Shoulder and Back Pain
It’s that time of year again. Back to school. And even though this is a year like no other, with many precautions and concerns surrounding COVID-19, there are some areas you can control: Like proper backpack wearing.
As children and adults head back to school, proper fit and wear of a backpack can help prevent back and shoulder pain.
Wearing a backpack wrong can lead to increased pressure on the neck, shoulders and back. Develop good backpack wearing habits by following these 5 tips:
1. Wear it evenly.
Always wear the shoulder straps so that they apply pressure evenly on both shoulders. This improves posture and reduces strain on the upper body, hips and core.
2. Position it correctly…
Adjust the straps so that the backpack sits high on the back and is comfortable on the shoulders. The pack should sit an inch or more above the hips. This reduces low back strain and chafing on the shoulders.
3. … and keep it there.
Anyone who’s ever worn a backpack knows that it can sway from side to side as you walk (or sprint, when you’re running behind and trying to get somewhere fast). But when the pack shifts, it can lead to chafing from the shoulder straps and rubbing on the back.
4. Strap in.
Always use a waist strap or chest strap when available. A waist strap helps distribute the weight of the load to the hips. A chest strap helps to reduce the swaying of the pack.
5. Distribute your pack items.
Place the heaviest items closest to the center of the pack to help reduce the sway during backpack wearing.
6. Avoid packing it too heavy.
The American Academy of Pediatrics recommends that children should carry no more than 10 to 20 percent of their body weight in their backpacks. The same applies for most adults. For example, a person weighing 150 pounds should only carry about 15 pounds in their pack. If you’re planning to backpack multiple days or overnight, your pack should be no more than 20 percent of your body weight.
7. For heavier loads, ease into it.
If you are not used to carrying a heavier pack and are planning a trip, such as a hiking vacation, you should gradually increase the load weight to train your muscles prior to leaving.
8. Make sure the fit is right.
Other things to consider when purchasing a backpack are proper width and length to fit the wearer’s torso. The pack should not be wider or longer than the person’s torso when the straps are properly adjusted.
