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Backpack Do’s and Don’ts

July 31, 2024

Categories: Physical Therapy Tips1.8 min read

Backpacks can get heavy with all the supplies, books, and computers you need now at school. That is why the way you carry your backpack can make a big deal! Here are a few tips and tricks to keep the weight evenly distributed as much as possible and prevent nagging back or neck pain throughout the school year.

As you can see from these pictures, when you have your backpack over 1 shoulder or you hold a heavy backpack in 1 arm at your side, it can create a curve in your back as your trunk shifts to 1 side to try to hold the weight on 1 side. Over time, carrying your backpack like this on the same side will likely cause an imbalance in your spine and the muscles that surround it and lead to back and neck pain or even hip or shoulder pain as well.

When you look from the side angle, another thing you want to be aware of is the position of your neck and back. The goal is to have your chin tucked back so your head is stacked over your shoulders. When you let your head come forward like in these pictures, this will put strain in your neck and into your shoulders. Likely, you will also compensate then by arching your low back, which can lead to more nagging back pain as well.

These images show the “ideal” position for carrying a backpack. From the side, you can see the head and neck are stacked over the shoulders, and the low back is neutral. And from the back, you can see the weight is evenly distributed, with hips and shoulders level as well. This is your best chance of keeping weight distributed and preventing any unnecessary pain or injury from your backpack.

About the Author: April Flood

April found the field of physical therapy through multiple first-hand encounters, as she was involved in competitive gymnastics until the end of high school, and transitioned to pole vaulting in college. Her experience with many broken bones and orthopedic surgeries has given her the ability to empathize with her patients, and she has personally learned the power of exercising and rehabilitation. April graduated from Clarke University in Dubuque, IA with a bachelor’s degree in Biology in 2016, and again with her Doctorate of Physical Therapy in 2018. Since then, she has spent her career working in the outpatient orthopedic field, treating a variety of post-operative and non-operative patients to help them return to their desired activity levels and improve their quality of life. April enjoys working with athletes and runners, as well as post-operative and general orthopedic conditions. She has taken courses in Rock Tape, Rock Blades, and manual therapy. When the weather is warm, April enjoys hiking on trails or kayaking/paddleboarding at Three Oaks Recreation Center. In the winter, she can be found at home crocheting stuffed animals, blankets, and hats. And when she gets the chance, she enjoys traveling to new places to relax, hike, or try new adventures.