11 Tips To Prevent Back Pain From A Backpack

Not all backpacks are created equal and not every size will fit every person. It’s crucial that you purchase an appropriate size backpack and wear it properly to avoid the aches and pains associated with wearing a backpack wrong. Whether you enjoy going hiking, a student who needs to carry textbooks, or enjoy wearing a backpack instead of wearing a purse, there is a proper and improper way to use a pack. Wearing a book bag incorrectly can lead to a list of uncomfortable aches and pains. Improper backpack usage can cause:


Lower Back Pain

Neck Pain

Shoulder Pain

Arm Pain

Breathing Problems


Rounded Shoulders

Muscle Spasms

Sprained Ankle

And More

Experts Guide On How To Size A Backpack

A good chiropractor in Tucker, GA can help you choose the right backpack for your size and personal needs. The school bag should fit the torso, with 2-inches under the shoulder blades down to waist height. Growing children and teens may need to have a new backpack every year to adhere to these backpack guidelines. The most common reasons you or your child may be experiencing back pain due to a bag could be because the backpack is: 

Too Heavy

Improperly Loaded

Worn Too Many Hours

Carried Long Distances

Properly Wear A Backpack To Avoid Pain

1. Always use both shoulder straps at all times.

2. Put sharp or bulky items farthest away from your back.

3. Adjust the straps so that they’re 2 inches above the waist.

4. Make sure to purchase a backpack that has sufficient padding across the back and on the shoulder straps.

5. Avoid leather and cotton bags and try to purchase backpacks that wick off rain. Soaking wet school bags and leather rucksacks tend to be heavier than breathable materials that are weatherproof.

6. If your backpack comes with hip and chest straps make sure always to use them, especially when you have a hefty load. Placing some of the weight on the rest of your torso will save your shoulders and neck from problems later in life.

7. Make sure to remove what you know won’t be necessary to get you through the day. If you’re an avid hiker, do your research and attempt to pack as light as possible for your trip.

8. Load your backpack correctly by placing the heaviest item in the bag first. When the most substantial thing is closest to your back, you’ll find you have better balance than if you put the heaviest item farther away.

9. Instead of wearing your backpack all the time, make sure to take it off while waiting in lines or waiting for the bus. If your child or students complain of back pain, encourage them to leave their backpack in their locker and only carry what they need from class to class. 

10. Stand straight while walking; if you’re leaning over with a backpack on, you will know your pack is too heavy. The American Chiropractic Association recommends that your backpack should not exceed 5-10% of your body weight.

11. If you or your child complains of any muscle pain, headaches, or trouble staying awake, the best decision is to find a chiropractor to assess the problem, alleviate the symptoms, and remedy the issues regarding how to wear a school bag properly.


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