Be it a work backpack, school backpack or a travel bag if you fail to wear it properly you might injure your back, neck or shoulder. Hence we wrote this educating post on how to wear a backpack properly to prevent back pains caused by bags and suitcases.
But before we dive into techniques used to back your bags correctly, here are some warning signs that you have been carrying your backpack wrongly.
Warning Signs You’ve Been Using Your Backpack Improperly
- Pains in the back, neck, and shoulders
- Marks on shoulders from backpack straps
- Numbness or tingling in the arms
- Difficulty getting the backpack on or off
- Forward posture when wearing the backpack
Recommended Post: Best Backpacks for Body Pain
Step By Step Guide On How to Wear Your Backpack Properly
Adjust the Backpack
The first thing you should do when you acquire a pack is to adjust the backpack correctly. Adjusting your backpack will make the bag comfortable and help prevent injury. When you adjust the bag, make sure the backpack fits properly before you start regularly using it.
How to Adjust your Backpack
- Every backpack has an area on the straps that you can use to adjust the length of the straps
- Pulling more or less strap through the buckle will adjust the length of the strap.
- Adjust the straps of the backpack until it fits snugly against your back.
- Avoid leaving too much slack in the straps of the backpack as wearing the backpack too low can hurt your back.
- Make sure both straps are an equal length to ensure that the weight of your backpack is evenly distributed.
Fill up your backpack
So after adjusting the bag correctly, you can now start filling it with whatever you need to carry.
However, you have to be cautious when packing your bag to prevent fragile items from being broken. Take some time to see how your items will best fit in your bag before attempting to wear the bag on your back
How to fill your Backpack
- Fragile items should go on top of more durable ones.
- Some items may have a usual shape, or sharp corners, therefore, try to position this type of things at the edge so that they don’t poke you in the back.
- Also, make sure any containers storing liquids are secure before adding them to your bag.
- Don’t carry more than 10%-15% of your body weight in your backpack to avoid injury.
Wear Your Backpack
So now that your bag is full and adjusted, it’s ready to wear. Most backpacks will have two shoulder straps that will need to be used. Put an arm through each of the shoulder straps to make sure your backpack correctly holds the weight. Take note of how comfortable the bag feels with items in it and make adjustments if needed.
How to Wear Your Backpack
- Do not wear your backpack with only one shoulder strap. Each arm should go through a shoulder strap.
- Backpacks should not drop below the waist level. Don’t wear your bag slung low on your back.
- You may need to adjust how you packed your items to distribute the weight evenly.
- Some backpacks will have an additional waist strap that can add more stability when worn.