Back pain and shoulder pain is a common pain caused by using a backpack relative to the load you are carrying. Although, there are other sources of back pain apart from using a backpack this post will focus on how to avoid back pain from carrying a bag, best laptop backpack for back pain, best laptop bag for back pain, best backpacks for back support, the best backpacks for back pain and best backpack for shoulder pain with detailed information on how to wear a backpack without hurting your back.

Therefore, if you have back pain, shoulder pain or neck pain as a result of using an ergonomic backpack and you have promised never to use one again – hold on! I can assure you after reading this post you won’t throw your backpacks out again.

Firstly, let me show you why your backpack causes back pain and why the backpack hurts shoulders.

Quick Navigation

Why do Backpacks Cause Back Pain and shoulder pain?

Generally, heavy backpacks cause pain to the back and to the neck most especially non-ergonomic backpacks.

When you carry too much load in a standard bag, the weight of the load will point downward hence tension will be on your shoulder and hips and this will eventually result in back pain and shoulder pain.

Below are other reasons you have back pain, neck pain, and shoulder pain after carrying a backpack.

Carrying your Backpack Wrongly

Some students like carrying their backpacks in style by using only one shoulder strap and this put pressure on the spine. Following the 20% rule, the maximum weight you should carry on your back should be 20% of your body weight and the weight should be shared equally on both shoulders.

Unfortunately, only one shoulder is carrying the whole weight when you use one shoulder strap, as a result, the pressure is placed on the spine and this leads to back pain and shoulder pain.

Poor design of Backpacks

Another important reason why we experience back pain and shoulder pain after carrying backpack is because of the bad design of the bag.

These poor designs include tiny shoulder straps, unequal length of the shoulder strap, backpack without back support and uneven weight distribution. Therefore, always watch out for the backpack design before purchasing it.

Hey! We’ve established the major reasons why your backpack could be a source of back pain or shoulder pain. Now let’s check out how you can avoid incurring pains when you use your backpack.

Best Backpacks for Back Pain – Our Top Choice

High Sierra Swerve Laptop Backpack, 17-inch Laptop Backpack for High School or College, Ideal Gaming Laptop Backpack, Large Compartment Student Laptop- Best backpacks for back pain

Buy Now

Out of over 500 backpacks recommended for back pain, neck pain and shoulder pain we conducted detailed research using the comprehensive features listed in the post as a criterion and we came up with this super classy backpack as one of the best backpacks for back pain.

The overall best backpacks for back pain is the P.MAI Premium Valletta Leather Laptop Backpack. This backpacks for back pain has a sleek design, good shoulder straps, and a perfect fit for both adults and kids.

Therefore, if you need the best backpacks for back pain that can fit into any occasion and still make you stand out then you can put a stop to your search and pick our top choice.

Recommended Post – How to Pack a Backpack with Clothes

How to Avoid Back Pain and Shoulder Pain from Carrying a Bag

how to avoid backpain - best backpacks for back pain

Back pains and shoulder pains from carrying a backpack are not peculiar to adults, it is also common among children and high school students, therefore, read this tips to your kids before they wear their backpack today.

Firstly, never wear your backpack on one shoulder. Always wear both shoulder straps of your backpack to even the weight of the bag.

Pack your backpack smartly. Whenever you are packing a bag, always put the heavier load down and make use of all compartments. Organizing your load in multiple compartments helps spread the weight of the backpack content evenly.

Your backpack should be on your back not your hips therefore, adjust the shoulder strap till your bag is comfortable on your back.

Always use the backpack chest strap or waist strap. The waist strap helps to relieve weight on the shoulder and distribute the weight to the hips.

Wear your backpack smartly; it should be stable on your back not swaying side by side.

Best Bag for Back Pain on Budget

The north face surge backpack - best backpacks for back pain

Check Price Here

After a careful review of over 10 best backpacks for your back and best backpack for shoulder pain, we chose the North Face Surge Laptop Backpack 15″ as the best bag for back pain on budget. This backpack features super awesome qualities for its price.

Therefore, if you are on a budget and you need a backpack to prevent back pain or best backpack for shoulder pain either for school, work or travel I recommend The North face surge laptop backpack.

Below are few criteria’s you should consider when choosing good backpacks for back pain for work, school or travel.

Recommended Post – Best Carry On Totes For Travel

By what method Can A Quality Backpack Reduce Back Pain or Shoulder Pain?

A high calibre, ergonomic backpack can lessen back pain because of the savvy structure. For example, ergonomic knapsacks ordinarily have thick, cushioned ties that help to spread the weight equally over your back and shoulders, which lessens pain and improves the act.

It likewise implies that your muscles are progressively loosened up when you’re wearing the backpack, so you’re less inclined to experience the ill effects of stressed, stiff muscles.

This is significant on the off chance that you wear your backpack every day and if you wear backpacks that are good for your back. All things considered, back pain may appear to be a minor bother, yet in the event that you wear the backpack every now and again, it will modify your back after some time.

This can cause long haul medical issues sometime later, (for example, mechanical back pain or nervous tissue), particularly in the event that you as of now experience back, neck or shoulder issues. So in the event that you have any back issues as of now, you should put your resources into the best backpacks for back pain and backpacks with best back support!

How to Choose the Best Backpacks for Back Pain

Listed below are comprehensive features we checked before picking the 10 best backpacks for back pain and the best backpack for shoulder pain. Also, if your kids’ backpack is lacking one of these features you should consider changing the backpack before the child starts complaining of back pain.

how to choose the best backpacks for back pain - best backpacks for back pain

Good Shoulder Straps

The very first thing you should watch out for is the backpack shoulder strap since most of the weight will be concentrated on the shoulders. The shoulder strap must be well padded, wide and strong enough to withstand the weight of the bag.

With the help of padding on most ergonomic backpacks, the pack becomes comfortable to carry and reduces the strain on your shoulder. Also, make sure the shoulder strap is adjustable to prevent chafing.

Padded Chest and Waist Strap

Apart from a good shoulder strap, an ergonomic backpack should come with a padded chest strap and waist strap. The chest strap will help reduce strain on your shoulder while the waist strap will provide support and help distribute the weight between your back and hips.

Also, the chest strap makes your backpack comfortable to carry apart from the technical advantage so you should always take note of the waist and chest strap when choosing good backpacks for back pain.

Pick your Size

Comfort is a major factor to always consider when wearing your backpack and carrying a backpack bigger than you will not give you your desired comfort.

Although both large and small ergonomic backpacks are comfortable to use if you don’t have a big and strong upper body, you should go for a small backpack. Smaller backpacks are light and accommodate little items making it comfortable to carry.


Some people pick backpacks randomly even when it does not fit into the desired purpose and this does not only cause pain to their body but also damage to their property. It is wrong to use a hiking bag in place of a laptop backpack; the two are used for different things.

Therefore, before purchasing a backpack, think about the purpose and pick the backpack that fits into your desired purpose. Don’t pick a backpack meant for an adult for young children.

Backpack Design

Lastly, you should choose your backpack according to the design you desire. Some backpacks are designed with very interesting features like – ventilated back, water-resistant, weight distribution, and plenty compartments.

However, don’t forget these designs are made for your comfort therefore if your backpack is lacking good features and the design is not comfortable just check below and pick a better one.

Top 10 Best Backpacks for Back Pain Review

Osprey Packs Fairview 40 Women’s Travel Backpack – Best Hiking Backpacks for Bad Backs

Osprey packs fairview 40 - best backpacks for back pain

Check Price Here

The Osprey pack Fairview is the best backpack for back pain for women that love travelling or hiking. Interestingly, the bag features an internal Lightwire frame suspension system for transferring the load to the hip belt from the harness and this help prevent back pain.

Also, the best hiking backpacks for bad backs comes with two internal compression straps to compress and secure your loads. You can add loads up to 40 pounds in this backpack and yet you won’t feel the weight when carrying the bag because of its lightweight feature.

Therefore, if you are searching for a great gift for your mother, sister or mother-in-law who loves hiking and traveling then the Osprey Fairview is the perfect ergonomic backpack for you.


Secured compartment for Laptop and tablet

Comes in various sizes (Small, Medium and large)

Padded shoulder strap

Stowaway back panel and hip belt

Front compression strap to keep gear stable while packing


Designed specifically for women

The North Face Surge Laptop Backpack 15″- Sale Colors

The north face surge backpack

Check Price Here

If you are looking for a very good backpack for school or work and you want to avoid back pain, shoulder pain after carrying backpack or neck pain then the North Face Surge Laptop Backpack is the perfect choice for you.

The backpack for back pain comes with a laptop compartment, padded mesh back panel, padded shoulder straps, and comfortable sternum strap. The multi-compartment makes it a good backpack for school.

When we compared the awesome features of the backpack to the price, it was obvious the quality of the bag exceeds the price.


Fleece-lined media pocket

Elastic webbing for cord management

Padded tablet sleeve and laptop compartment


No warranty

High Sierra Swerve Laptop Backpack, Great for High School, College Backpack, School Bag, Business Backpack, Travel Pack, Laptop Sleeve, Perfect for Men and Women

High Sierra Swerve Backpack

Check Price Here

So here is the best backpack for high school that prevents back pain and shoulder pain. High Sierra is known for producing quality school bags and this product is not an exception.

The backpacks for back pain has a lot of compartments and large enough to store all your books for school or clothes for travel. Coupled with the backpack is a suspension system shoulder strap that makes heavy loads light and comfortable to carry.

Also, the backpack comes with a lot of zippers making it easy to access all compartments without disorganizing your bag. Therefore, if you are looking for a good and affordable backpack for school then here is your best choice.


Padded bottom panel

Adjustable compression straps

Padded air mesh shoulder straps

Fully padded laptop sleeve

Multi-compartments and water bottle pocket


Poor zipper design

eBags Professional Slim Laptop Backpack for Travel, School & Business – Fits 17″ Laptop – Anti-Theft – (Solid Black)

eBags Professional Slim Laptop Backpack for Travel, School & Business - Fits 17" Laptop - Anti-Theft - (Solid Black)

Check Price Here

Do not be deceived by the looks – this backpack can contain all your travel materials without hassle. The backpack comes with several compartments with room for everything you need. The bag has a compartment for laptop, tablet, folders, key leash, business cards even pen loops.

Also, the producer has your comfort in mind hence; the best bag for back pain comes with a contoured strap, air mesh back panel, and a fully padded back support.

In addition, a crush proof pocket for AC adapter was added and a security lock for theft.

Therefore you can use this stylish bag has a backpack or convert to a briefcase without fear of theft.


Sleek design

Excellent quality

Stowaway backpack straps

Multi-compartment and Ac adapter pocket


It does not have a lightweight feature

Osprey Packs Atmos AG 65 Backpacking Pack

Osprey Packs Atmos AG 65 Backpacking Pack

Check Price Here

Here is another cool backpack from Osprey – Atmos AG 65. This backpack is highly comfortable for walking long distance or hiking because of the antigravity suspension.

Compared to the Osprey Packs Fairview which is designed specifically for women, the Atmos AG can be used by both men and women. This best backpack for back support comes with really cool features hence you can say goodbye to back pain and shoulder pain.

Also, you can use the bag when you go camping as it comes with a sleeping bag compartment and an internal hydration reservoir sleeve that can hold up to 3 litres of water.


Inside and Outside compression straps

Adjustable harness and Fit-on-the-Fly hip belt

Dual zippered pockets with web attachment points

Large front mesh pocket with safety whistle


Zippers hard to open or close with one hand

No space to accommodate a laptop

Incase Icon Pack, Navy Blue, One Size – Best Laptop Backpack for Back Pain

Incase Icon Pack, Navy Blue

Check Price Here

For a light user, this best laptop backpack for back pain is the best for both school and work. The backpack features a sleek design with padded shoulder straps making it perfect for you if you are searching for a backpack that won’t cause you back pain or shoulder pain.

Also, the pack features multiple compartments making it a good choice for organized office workers.

It’s also a good choice for classy high school student has it can hold your books and laptop with good weight distribution.


Sternum straps

Airflow channels in the moulded back panel

Fully padded laptop compartment

Spacious and organized storage


No water bottle pocket

Lowepro Med CPAP Bag – TSA Compliant CPAP Backpack Fits ResMed, Phillips Respironics, Other CPAP Machines

Lowepro Med CPAP Bag – TSA Compliant CPAP Backpack Fits ResMed

Check Price Here

The Lowepro Med CPAP backpack is a unique backpack recommended for medical practitioners or if you like to travel with the CPAP machine.

This best backpack for back pain is very sturdy and perfect for avoiding lower back pains. The bag can function as a CPAP bag, Laptop bag, and a daypack as it comes with a sternum belt, rain guard and a padded hip belt.

Lastly, this backpack fits the TSA standards making airline travels very easy therefore you can travel with confidence.


Great for transporting CPAP

3-in-1 backpack

Separate compartment for your CPAP machine and hose


It does not have a lightweight feature

Watch How to Use a CPAP Machine – Here 

Mountain Warehouse Traveller 60 + 20L Rucksack – Durable Backpack

Mountain Warehouse Traveller 60 + 20L Rucksack - Durable Backpack

Check Price Here

This two-in-one bag is a product of Mountain Warehouse. The rucksack and daypack are detachable and can accommodate all your travel materials. The ergonomic backpack features an adjustable shoulder strap to prevent back pain and shoulder pain.

Also, the backpack has a rain cover for rainy seasons, a chest strap and hip strap for even distribution of load. Contained in the bag are several compartments for easy storage.

Therefore, with this backpack, you can be sure of preventing back pain or shoulder pain while carrying all your belongings on a trip.


Large rucksack (60 liters) and a detachable daypack (20 liters)

Adjustable shoulder strap and hip belt

Rain and flight cover


No warranty

Eagle Creek Deviate Travel Pack 60L W

Eagle Creek Deviate Travel Pack

Check Price Here

This backpack is one of the best backpacks for shoulder pain among many others mentioned in this post. But there is a peculiarity to this bag which is the ultralight feature – no matter how you stuff this bag with a load it will still be light when you carry it.

Also, this ergonomic backpack can be transformed into a duffel bag with the check-in fly and can also serve as a rain cover. Added to the awesome features are the contoured shoulder strap, hip belt, and a 15L daypack.

Lastly, with the internal suspension system added to this backpack, you can be sure the weight of your load will be distributed evenly across the bag.


Ultralight backpack

Flexflo suspension system

Central lock point

3L hydration bladder compartment


Hydration tube not included

P.MAI Premium Valletta Leather Laptop Backpack for Women with Wristlet I 15-Inch Executive Laptop and Notebook Computer Backpack

P.MAI Premium Valletta Leather Laptop Backpack for Women with Wristlet I 15-Inch Executive Laptop

Check Price Here

This is one of the best backpacks for back pain have ever seen and yet it’s made for ladies. Generally, I think the best backpacks for back pain and the best backpacks for shoulder pain are made with women as the target audience.

The P.MAI premium Valetta leather laptop backpack for back pain is a classy and bold backpack for stylish ladies. It features a laptop pocket (fits 15”), multiple interior organizer pockets, key hook, and a convenient new trolley strap to easily slip over your luggage.

I can assure you with this backpack you will command a classy look and no pain either on the back or shoulder.


Magnet closure zippers

Padded straps with a breathable air mesh material

High-quality leather

A free wristlet and dust bag

Normal Back Problems

If you travel frequently, you can experience back pain from time to time. Back pain is normal in pregnancy. It can also be the result of some everyday activity or poor posture.

Although it can affect people of any age, it is significantly more common among adults aged between 35 and 55 years.

Learn what causes lower back pain while pregnant and that which you can do in order to ease or avoid backache when pregnant.

Generally, i recommend you go for backpacks that are good for your back, go for the best backpacks for back support and the best backpacks for back pain. But if your back pain persists for more than two days then you should visit a doctor.

Normal Neck Problems

Your neck is composed of the vertebrae that are believed to extend from the skull to the upper portion of the torso. A stiff neck is a typical problem that affects folks of all ages. A stiff neck might become painful every time an individual attempt to move their neck or head. The best method to relieve a stiff neck is dependent on the reason.

Just about everyone experiences neck pain at some moment. Pain in the neck and back is caused due to numerous factors and can influence your day-to-day routine considerably.

Usually, it lasts for a short time, but if it is taking longer than usual, it can be a symptom of a serious problem. Make certain that the pillow you use adequately supports your neck without resulting in any excessive bending. Seek immediate advice with your physician if the pain doesn’t go away or worsens. When choosing your bag always go for the best backpacks for neck pains.

Normal Shoulder Problems

The vast majority experience shoulder pain in light of the fact that the delicate tissue within the shoulder has turned out to be harmed.

This can be brought about by challenging work or conveying substantial things.

Nonetheless, there are additionally progressively significant issues that can cause shoulder pain, for example, disengagement, a break, joint pain, detachment, a rotator sleeve tear or rotator sleeve ailment.

On the off chance that you think your shoulder pain is brought about by a complicated issue, you ought to unquestionably address a medical expert before purchasing an ergonomic rucksack.

This is because they may suggest a physical treatment (which could incorporate utilizing ergonomic gear) however they may likewise prescribe something unique, for example, medical procedure. But always watch out for backpack that hurts shoulders, go for the best backpacks for shoulder pains.

Tips To Wear a Backpack without Hurting Your Back

  1. Do not bend over the waist when wearing a heavy backpack. Always bend using both knees
  2. Exercise your upper body and learn an exercise that helps with back strengthening
  3. If you are walking a long distance, use a rolling backpack.
  4. Visit the doctor, the moment you start noticing pains on your back, waist, shoulder or neck.