Do Backpacks Cause Back Problems? Here’s What To Do About It

Backpacks are so versatile. From camping, sports and travel to work and school, they can be used to carry your life around with you in almost any situation. As opposed to duffel bags, backpacks are designed specifically to spread the weight evenly across your shoulders to prevent back pain. Why, then, do so many people still experience back, neck and shoulder pain from wearing a backpack? Here’s where you might be going wrong and what you can do to prevent back problems from carrying a heavy load on your back.

How Not To Wear a Backpack

If you’re carrying a backpack on most days, it’s essential to avoid back strain to prevent long-term spinal issues. The backpack should not be overly heavy for the size of the person carrying it, especially children. To accommodate the heavy load, kids generally shift their spinal position which can lead to permanent postural irregularities.

Always wear a heavy backpack over both shoulders to distribute the weight evenly, and make sure the straps are aligned at an even height. If your backpack is fairly light and you wear it over one shoulder, make sure to alternate sides regularly.

Tips for Reducing Backpack-induced Back Pain

Reduce the Load

One of the most obvious things to do if you experience back pain from wearing a backpack is to lighten the load. Kids or students may be able to store items in a locker rather than carrying them around all day. If you are travelling, consider taking a suitcase with wheels to take some of the load off your back.

Bags that are too heavy can cause the wearer to start leaning forward and walking with hunched shoulders. When this becomes a habit, it can result in permanent hunchback tendencies later in life. Learn to walk and sit upright as this will hugely assist with your posture and spinal alignment throughout your life.

Choose an Ergonomic Bag

When buying a backpack, you want to make sure you get something that is designed with optimal comfort and support. There should be sufficient padding on the straps and back section to prevent it from digging into pressure areas around your neck. Straps should be adjustable while still holding their position securely and the pockets and compartments should be evenly distributed.

Waist Belt

Some bags come with an integrated waist belt strap. This not only helps to keep the bag aligned but assists with weight distribution, taking some of the load off your shoulders.

Centre the Load

Arranging the contents of the bag with heavy items against your back and evenly distributing items on both sides can prevent shifting of the spine to accommodate uneven loads. Tightening the straps will also keep the pack high on your back and well-secured. This will prevent the bag from sliding around and eliminate continual postural adjustments.

Although most people don’t consider their spinal health when choosing a backpack, it should, in fact, be one of the most important things to look at. When choosing your backpack, make sure it is durable, supportive, ergonomic and designed to carry the weight it is needed for.