By: Meagan Crawford

Back to school season is upon us, and that means it’s the time of year when school-age children and young adults begin to pull out their old backpacks, or search for new ones. There is more to wearing a backpack than meets the eye, so we’ve put together a guide to help you pick the best option, and adjust your current options to help prevent any negative effects of improper wear.

What is the Best Way to Wear a Backpack?

Wearing a backpack incorrectly can cause deviations in posture and gait, as well as bring on feelings of discomfort or pain. It can be helpful for backpack users to avoid certain behaviors, such as slinging the bag over one shoulder or wearing the straps loosely, so they can reduce any negative effects of continued backpack use. Here are some tips for how to wear a backpack properly:

The straps should be tightened so that the bag does not sway while walking or sit low on the back. Loose straps can lead to the user altering their posture to compensate for the weight.
The bottom of the backpack should be level with the waist and lay flat against the upper back.
The user should wear both shoulder straps, and any waist or pectoral straps.
The bag should not weigh more than 10% of the person’s bodyweight. Loads exceeding this can cause an increase in respiration rate and a decrease in range of motion of the trunk.
The heaviest items should be positioned closest to the user’s body.

What Should I Look for When Purchasing a Backpack?

A waist strap will distribute the weight of the bag more evenly.
Wide and padded shoulder straps are more comfortable since they don’t dig into the shoulders, which can result in nerve compression and impaired circulation.
A padded back will protect the back from any irregularly shaped items in the bag.
Compartments help to distribute the contents more evenly throughout the bag.
The size of the backpack should be proportional to the size of the user.
Purchase a lightweight backpack made for children. Often children’s backpacks are made with materials that don’t weigh as much as adult backpacks.

More questions? Backpack-related pain in your kids? Reach out to Dr. B for your a 15-minute consultation today.

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Sources:

Perrone M, Orr R, Hing W, Milne N, Pope R. The Impact of Backpack Loads on School Children: A Critical Narrative Review. Int J Environ Res Public Health. 2018 Nov 12;15(11):2529. doi: 10.3390/ijerph15112529. PMID: 30424517; PMCID: PMC6267109.

Links and Other Information:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267109/

https://chiropractic.ca/blog/the-ultimate-guide-to-backpacks-what-to-look-for-and-how-to-wear-them-properly/

https://kidshealth.org/en/teens/backpack.html