How To Eliminate Back Pain Caused By Backpacks

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The way you wear it makes a difference!

In addition to the actual weight of the backpack, the way you wear it plays a huge factor in preventing back pain.

First things first — your backpack has two straps, so use them both. Many children and adults get into the habit of only wearing their backpacks with one strap, but this puts undue stress on one side of your body. Over time this can lead to back, shoulder, and neck pain, as well as muscle imbalances.

Speaking of straps, make sure they are tight enough. If the straps are too loose, the backpack will hang over the lower back, which will pull the body backward. Most people respond to this by leading forward, which makes your muscles work harder than they should have to (and no, this does not count as exercise, it’s just dumb and dangerous for your back and shoulders).

Some backpacks feature a waist belt that redirects some of the weight from your shoulders and to the waist and hips. This allows you to carry heavier loads easier and takes a good deal of the burden off from your neck and shoulders, reducing the chance of pain.


READ ALSO: Unexpected Back Pain Hazards In Your Everyday Activities Infographic


If you are an adult, listen to what your body is telling you. If you are consistently getting back, shoulder, or neck pain after wearing your backpack, it’s time to make some changes. With kids, you may need to do ask them if they are experiencing any back pain during or after school. Use the tips listed here to help make their backpack usage healthier and reduce their chances of injury.


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