Backpacks and how to carry them in a safe manner

Last Updated on March 26, 2024 by Ali Hamza

Do you have neck back, shoulder, or neck discomfort but don’t know the reason? It could be because of the heavy backpack you carry around each day. Many commuters have experienced the difficulty of fitting everything you require for your day in one bag. This includes gym gear notebooks, laptops and books wallets, phones, makeup, and more. A lot of us can manage, and most of us do not. Most of the time, carrying heavy bags and using the wrong kind of bag causes discomfort. Here are some tips to help you reduce your burden and the reasons selecting a quality backpack could be extremely beneficial for you.

When it comes to bags with one side, the single-sided shoulder bag, for example, one that is a tote is the most unsuitable. While stylish, it puts your body in a position of imbalance because it puts more stress to one part of your spine, particularly when overloaded and heavy. The thin and typically unpadded straps of the bag could be a threat to the shoulder, putting stress on nerves that travel through this region from the neck and into the arm. In addition, the single-sided nature of the bag can hinder the natural movement of a person and may cause possible injuries.

While backpacks are recommended, they have their own unique set of issues. If a backpack isn’t correctly adjusted or too heavy, it may create back pain, particularly in your shoulders, neck as well as lower back. If you carry a backpack too low on your back causes a pull backward like a fall, and to stop this, we usually pull forward using our neck compressing our neck and placing unnecessary strain on the shoulder muscles. This posture can increase strain on the back of your lower. Because of their habit, many people carry their backpacks on one shoulder. This doesn’t serve the purpose of carrying backpacks at all and is to spread the burden of the backpack equally across both shoulders.

Here are some suggestions for carrying your backpack more comfortably:

  • Bags should weigh no more than 10% of the weight of your body. To lessen the weight of your bag, check the bag regularly and empty it of items that are not needed, like extra change, water bottles, that book you’ve never read or anything else.
  • When picking a bag to carry opt for smaller sizes to reduce the amount you take in.
  • If you are choosing a backpack it shouldn’t be any larger or taller than your torso. There are now female-specific backpacks on the market that are specifically designed for shoulders that are narrower (and consider breasts too)
  • Choose a backpack that has larger and cushioned shoulder straps to keep the straps from cutting into the shoulder.
  • The straps of your backpack until it sits as close your spine as it is possible. This also puts the backpack further up your spine, making it more comfortable to carry since it is close to your center of gravity. This also lessens the feeling to be pulled inwards.
  • When carrying a backpack take a second look to avoid excessive use on one shoulder.

If you’ve suffered an injury to your neck or shoulder it is possible to think about alternative alternatives to reduce your burden like leasing a locker in your workplace or in the gym so that you can safely store your belongings. This may seem like a brief and not a lot of effort to carry, but the daily stress adds up, and not carrying heavy loads can accelerate the recovery process.

Postural exercises that strengthen the spine, shoulders and core can aid in keeping your body in good shape to handle the extra weight, and assist in correcting imbalances that occur because of the weight and keep injuries from happening. This article also talks on sleeping habits that could aid if you are suffering from back discomfort.

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