Back and shoulder pain can be avoided by being mindful of how you wear a backpack. As you go out the door, it is simple to grab your bag and throw it over one shoulder. Yet, carrying a backpack incorrectly can put additional strain on the neck, shoulders, and back.
It’s never too early for children to learn healthy backpack habits, and it’s never too late for adults. Find out how to properly fit your backpack for day hikes, backpacking, work, and school.
Suitable Backpack Size
Follow these pointers to set your backpack correctly each time you wear it. For things to become habits, you might need to practice them attentively for a few weeks.
Never sling your bag over one shoulder while wearing just one of the shoulder straps. Even if it takes a little longer, this straightforward habit can help solve issues.
Use the chest or waist straps if the backpack has them. By shifting the weight load to the hips, waist belts serve to relieve shoulder strain. A chest strap lessens the wobble of the pack and aids in keeping the shoulder straps in place.
The shoulder straps should be adjusted so that they are snug on your shoulders and that the backpack sits high on your back. The pack should sit an inch or more above your hips and shouldn’t go past your waist.
When you are wearing garments of varying densities, reposition the straps so they are neither too tight nor too loose.
As you walk, your bag shouldn’t rock side to side. As a result, your back may itch from the shoulder straps pressing against it. A steady load is preferable.
Your pack should be properly adjusted and positioned if you want to wear it while jogging without it swinging.
Unsuitable Backpack Fit
There are several common backpacking positions that could hurt your back or shoulders. Avoid wearing your backpack in these positions.
Using One Strap Sling
The single strap method of carrying a backpack over one shoulder is simple and fashionable. But in this position, only one shoulder is under any pressure. You cannot walk with decent posture while carrying a heavy burden on just one shoulder.
Carrying a bag on one shoulder could cause bad posture and neck, shoulder, and back pain.
You are walking unbalanced even if you flip it back and forth between shoulders. All the bones and muscles in your upper torso, and your hips and core, are subjected to an uneven amount of stress as a result.
Spend some time using both straps and place the backpack high on the back so that it won’t swing while you walk.
The pressure on your shoulders rises when you wear a backpack low on your back. Strain on the shoulders and lower back could result from this stance. If you find that you are doing this maybe because you have been loosening the straps to make it simpler to put the backpack on and to take it off.
The forward lean that results from this low back position might put pressure on the lower back. When you walk, loose straps can cause the pack to sway back and forth, which can be uncomfortable and cause chafing on your shoulders.
As soon as you put on your backpack, take the time to quickly tighten the straps so it sits high on your back. Your back and shoulders will appreciate it.
It’s possible that the straps are not knotted properly or that the mechanism is damaged if you’re having trouble tightening them. On the manufacturer’s website, you might be able to find instructions on how to modify them and make sure they are threading through the mechanism correctly. If that doesn’t work, buying a new backpack with easily adjustable straps is usually worthwhile.
Weight of a Backpack
Your backpack’s weight has a significant impact on comfort. The rules change depending on your activities.
A backpack for school, work, or day hiking should carry no more than 10% of your body weight when completely loaded. The weight of the water in a bottle or hydration bladder is included in this.
It amounts to 15 pounds for a 150-pound person. If it is worn properly, you ought to be able to run while wearing it at this weight without experiencing any discomfort.
When completely equipped, your backpack shouldn’t carry more than 20% of your body weight if you’re going on an overnight or multi-day hike. That is 30 pounds for a 150-pound person. When carrying a heavier pack, hiking boots are frequently worn for added stability and support. Trekking poles are also an option.
It is advisable to gradually raise the load weight and prepare your muscles for your camping trip if you are not used to carrying a heavier pack. Using a backpack when hiking is advised if you are preparing for a trek like the Pacific Crest Trail. Learn how to put it on, alter the fit, and take it off.
Children’s Guidelines
To properly fit and wear a backpack, children must follow the same guidelines as adults. Using a cross-body sling pack would not equally distribute weight, so a backpack with two shoulder straps is advised.
Children should carry in their backback up to 10% to 20% of their body weight. That implies that it should ideally weigh no more than 4 to 15 pounds.
You might need to assist your child with packing a lighter bag. If you are unable to lessen the load sufficiently, think about getting your kid a rolling backpack. Also, it’s a good idea to choose a pack with a waist strap if the load generally accounts for more than 10% of your child’s weight. This will lessen the strain on the shoulders and assist in distributing the load.
Wide and cushioned shoulder straps are ideal. Set the straps so the pack is held snugly against your child’s body and sits 2 inches above the waist. If the straps are too long to be adjusted in this way, the pack is too long for you, and you should hunt for one intended for a shorter torso. Moreover, the back of the bag needs to be cushioned to prevent injuries from sharp items like book edges.
Assist your youngster in arranging the backpack’s contents so that the heavier objects are located closest to the pack’s center. As a result, the pack’s sway will be lessened.
Purchasing Advice for Regular Packs
Take these things into account when purchasing a daypack for both kids and adults to ensure a decent fit.
Size of a Backpack
No wider than the wearer’s torso should be allowed for the width. It shouldn’t stretch past the sides and should fit snugly across the back. Wearing a pack that is significantly narrower than your body is permitted.
Straps
To obtain a decent fit whether you’re wearing a winter coat or simply a T-shirt, it’s advisable to purchase a pack with adjustable straps. For the straps to not dig into your shoulders, they should be wide and padded.
Belts for the hips might lessen shoulder strain. Many daypacks intended for use at school or in cities do not have them, even though they are common for hiking packs. When choosing a daypack, seek for one with a hip belt if you experience any shoulder or back pain while carrying it.
To increase the stability of the weight, a chest strap joins the shoulder straps across your chest.Try to find a backpack with a chest strap if yours frequently sways or the straps fall off your shoulders.
Length of Torso
While many adult packs are made for males with longer torsos, the length of a backpack is also crucial, especially for kids and women with shorter torsos.
Adjust the straps so that they rest two inches below the shoulder while lying on your back. The pack shouldn’t rise more than two inches over your hips; it should stop at your waist. A hip belt-equipped pack can also be used to measure the length of the pack by fastening the hip belt and seeing how the shoulder straps fit. A space at the shoulders indicates that the pack is too lengthy. When the straps extend more than a few inches down your back when you are wearing the hip belt, it is probably too short for your torso.
Packs for Women and Children Only
For many women, women-only backpacks are a good answer. These packs contain shoulder straps that are tailored for women, in addition to having a shorter torso length (with consideration for having breasts).
The finest packs for kids are those designed specifically for them because they have shorter torso lengths and are thinner to accommodate a kid’s frame. They may also fit women with shorter torsos the best.
Purchase Advice for Hiking Packs
The size and durability of a backpack for an overnight hike or a multi-day expedition is typically more than for a day hike or wearing around town. The frame of the pack could be internal or external. Unless you intend to carry a big or irregularly shaped weight, you should typically choose one with an internal frame.
Your Measured Torso Length
Get a tape measure and a friend to measure the length of your torso. Straighten your spine and incline your head forward. With your thumbs pointing backward, place your hands on the tops of your hip bones. The imaginary lines running across the small of your back between your thumbs should be measured where the slope of your shoulders connecct to your neck down to the vertebra.
When choosing the proper hiking backpack, your torso length is the most crucial factor. Backpacks for hiking come in a variety of torso lengths. Some hiking backpacks contain suspension systems that are movable, allowing you to precisely adjust it to your torso length.
Examine the Hip Belt
Adjust the hip belt before putting on your bag. At the top of your hip bones, it should be snugly fitting. The padding of the hip belt up front should go past your hip points.
Verify the Shoulder Straps
After securing the hip belt, tighten the shoulder straps until they are snug over your shoulders without bearing any of the weight. The hip belt should bear the weight. The webbing loops on the shoulder straps that serve as anchor points should be positioned below the top of your shoulders.
When the load-lifter straps on your backpack are connected from the shoulders to the back, turn them so that there is a 45-degree angle.
Final Modifications
After receiving your pack, adjust the chest strap so that it rests an inch or so below your collarbone. Adjust the tightness so that your arms may still move freely but not too tightly. Make some little modifications if you experience any discomfort during trekking. Every time you stop, make sure to remove your load.
Final Message From Doc T Elliott
By carefully wearing a backpack, you can lower your risk of experiencing back, shoulder, and neck pain (or that of your child). Spend some time finding the right backpack’s size and style. Then, make sure you don’t overburden it and carry only what is necessary. Instead of adding to your load, your pack should lighten it.