How to Choose the Right Backpack (and Wear It Without Wrecking Your Back)
Back-to-school season isn’t just about pencils, laptops, and new tennis shoes—it’s also backpack season. And while backpacks are a daily necessity for students (and many adults), the wrong choice—or the wrong way of wearing one—can lead to shoulder pain, neck tension, or even low back issues.
As Doctors of Physical Therapy, we see this all too often. And with the start of the school year here, let us help you make smart choices and avoid unnecessary aches:
✅ Choosing the Right Backpack
Two wide, padded straps: Thin straps dig into your shoulders and increase pressure. Wide, cushioned straps distribute weight better.
Lightweight material: Don’t start heavy before you’ve even packed it.
Multiple compartments: This helps spread out the load instead of having one big, heavy lump.
Chest or waist strap: These help shift some of the weight off the shoulders and onto the torso/hips for better support.
🎯 How to Wear It Correctly
Both straps on, always. Carrying with one strap may look “hip”, but it overloads one side of the body—leading to muscle imbalances and strain.
Straps snug, not sagging. The backpack should sit just above the waistline, not hanging low on the lower back.
Use chest/waist straps if available. They reduce sway and improve alignment.
⚖️ How Much Weight Is Too Much?
Kids: A safe rule is no more than 10–15% of their body weight. (For a 100-pound student, that’s about 10–15 pounds max.)
Adults: Keep loads manageable—just because you can carry it doesn’t mean you should.
🚫 The One-Strap Warning
LOUDER for the people in the back! One strap = big problems.
Carrying on one side leads to shoulder hiking, forward head posture, and increased stress on the spine. Over time, this can cause pain not just in the shoulders and back, but even down into the arms due to nerve irritation.
If you or your child are experiencing persistent back, shoulder, or neck pain from backpack use, it’s time to check in with a professional. At Living Well Physical Therapy & Performance, we specialize in helping people move better, prevent injuries, and get back to feeling strong and pain-free.
Book your FREE Discovery call with one of our Doctors of Physical Therapy here at Living Well Physical Therapy & Performance and get back to Living Well.
