Right And Wrong Ways To Wear A Backpack

Wearing a backpack wrong can lead to more pressure on the neck, shoulders, and back. It's never too early for kids or too late for adults to start developing good backpack habits. It's easy to grab your backpack as you head out the door, even simply slinging it on one shoulder. Paying attention to how you wear a backpack can help you prevent back and shoulder pain.

1. The Right Way to Wear a Backpack for a Good Fit

Your backpack should not sway from side to side as you walk. That can lead to chafing from the shoulder straps and from rubbing against your back. A stable load is better. If the backpack has a waist strap or chest strap, you should use it. Waist straps help to distribute the weight load to the hips, relieving shoulder pressure. A chest strap helps keep the shoulder straps in place and reduces swaying of the pack.

2. Wrong Way to Wear a Backpack: Using the One Strap Sling Method

Researchers say wearing a backpack slung over one shoulder can lead to poor posture and pain in the neck, shoulders, and back. Even if you switch it back and forth between shoulders, you are walking off-balance. This puts a strain on all of the bones. Take the time to use both straps and position the backpack high on the back, where it won't sway with each step. It is easy and stylish to carry your backpack slung over one shoulder, using only one strap. However, this position puts all of the pressure on one shoulder. You cannot walk with good posture with a load of several pounds on one shoulder only.

3. Never wear a backpack low on the back

This low back position may lead to a forward lean, which places pressure on the lower back. Loose straps also allow the pack to sway back and forth when you walk, which can be uncomfortable and may result in the straps chafing your shoulders. You may find that you are doing this because you have been loosening the straps to make it easier to put the backpack on and to take it off. This especially is true when you adjust it for your overcoat, but you don't readjust it when you aren't wearing a jacket. Take the time to adjust the straps immediately when you put on your backpack, so it rides high on your back. Your shoulders and back will thank you.