There may be many readers who see this topic and feel very disdainful of it, thinking that there is nothing difficult to wear a backpack, even a baby kid knows how to wear it. In fact, there are indeed many people who have a wrong understanding and incorrect understanding of how to carry a backpack. Yes, everyone of us contacted with backpacks from childhood to adulthood. Backpacks allow us to carry more items when we go out, meanwhile it is also very fetch things from it storages.  As we all know, the back is on the body, so are you sure you wear your backpack in the correct backpacking method? The wrong backpacking habits will not only make you feel extra weight when you carry it, it is also caused damage to your body. Regarding the harm caused by incorrect backpacks, I believe that maybe part of the readers have learned a few through the other channels. In addition to causing damage to our shoulders, cervical spine, spine, etc., it may also cause some chronic diseases to adolescents.  For kids and children who are in the growth stage, incorrect backpacking methods can also affect bone development.

What is the incorrect way to carry a backpack

The “back” bag, as the name called, is to allow our back to support the weight of the backpack well. Before introduce the right backing way, let’s know what are the wrong ways of backpacking?

1. Sling Backpack At One shoulder side

Nowadays, many teenagers and adults like to carry backpacks on one shoulder, and some even regard this as a sign of fashion.

Medical chronic disease experts said that incorrect backpack posture is one of the important factors leading to health risks. Long-term single-shoulder backpacks, especially when the bag is heavy, in order to load the weight of the backpack or in order to prevent the bag from sliding, the carrier often lifts one shoulder unconsciously, and at the same time the neck tilts to the other side unconsciously. This will cause the shoulder muscles here to contract and tighten, which will invisibly cause the shoulder muscles to strain, and the back of the shoulders will appear sore pain and other problems in a short time.

　　 In the long run, fixing one side of the backpack for a long time will cause tension between the neck and the oppressed shoulder, and the force on the spine will be unbalanced, which can cause the intervertebral disc to shift, or cause illness on the neck and lumbar spine.

2. Wear too heavy backpack

In addition to the backpack posture, the damage caused by the too heavy bag to the human body cannot be ignored. Mobile phones, computers, books…Nowadays, people’s backpacks are loaded with too many items, and a bag with a generous and beautiful appearance is not light in its own weight, all of which virtually increase the burden on the spine. In fact, it is nothing new that backpack weight damages health.

　　 Even if it is a backpack, if the weight is too large, the shoulder and back muscles (such as the trapezius and levator scapula) will be compressed, and soreness is inevitable. In addition, the heavier the backpack, the greater the pressure on the knee joint, which is prone to joint problems. The most direct damage is the muscles that lift the shoulder blades at the neck and shoulders. When backpacking, the human body needs to raise the shoulders to resist the fall of the backpack. The trapezius muscles of the shoulder blades and the levator scapula should be contracted together, and the trapezius muscles are pressed by the strap, which may take too long or load. Overweight is prone to strain, causing ischemia and pain.

3. Backpack straps are too long, shoulders bears all the weight of the backpack

When people go to school or work, we can often see many of them who use the backpack lose their packs at their back, as lots of them think it is very breathable, but the fact is that a long backpack strap will cause uneven pressure on our backpack.

If the backpack strap is too long. When we carry a backpack, the main body of the backpack may be lower than our waist or even hips. In this way, the backpack that should be in contact with the whole carrier back which actually make their shoulders stressed as main pressure of the backpack need it to bear. If the weight of the backpack is heavy, it is likely to cause local stress and discomfort, make carrier feel very uncomfortable and the pack is too heavy when you carry it long time.

We now already knows what is the usual see wrong way to wear a backpack, let us figure out how to carry it properly. However, before talking it, we need choose a correct backpack for you first.

How to choose your right bakcpack?

1. The height of the backpack should be appropriate

First of all, the height of the backpack should be appropriate, not too long or too short. The best height is: from below the scapula to the lower edge of the costal arch, which is what we call the “chest 12 waist 1” position. If you are not good at judging, you can find the lowest edge of your ribs. The bottom of the backpack cannot be lower than the lowest edge of the ribs.

Before buying a backpack, you need to measure the correct torso length, especially a small and medium capacity backpack with a fixed carrying system. Be sure to buy the correct size.

Ask other people to help and ask them to measure the length of your iliac to the C7 vertebra. The iliac crest is the top of the hip bone (not the protruding “hip bone” on the front side, you can touch the top of the hip bone), and the C7 vertebra is the bottom of the neck.

The easiest way to identify the C7 vertebrae is to bend your head to look straight down at the ground. The vertebrae with the most protruding neck are the C7 vertebrae.

Measuring the length of the torso will help you choose the correct backpack size. Usually, different backpacks have different sizes to fit different torso lengths.

Going to a physical store to try the package is also a smart decision. Most of the employees have received training on how to measure the body and will recommend a suitable backpack for you.

2. Shoulder strap width should be appropriate

Relying on two shoulders to bear the weight of the entire backpack, so the shoulder straps should not be too thin. If it is too thin, the pressure on the shoulders will be great; it should not be too wide, too wide will affect the blood circulation in the neck.

The most suitable width of the backpack strap is 1/3-1/2 of the shoulder width. In addition, the backpack is attached to the back layer, and must have a harder inner lining. That is to say, the backpack must not be excessively deformed where it is close to your back. It must have a support.

What is the proper weight to carry a backpack

1. Control the right weight of the backpack

Everyone’s backpack should not exceed 10-20% of their body weight, especially teenagers and children who can bear 2-7 kilograms weight. If their school backpack is too heavy, we suggest they should transfer their overweight gadget with a small briefcase to reduce the risk of back and shoulder pain, and the hidden damage to the kids bone.

2. Adjust the backpack strap properly

Backpacks became popular during the Second World War. It was first designed and distributed by Germany for use by army soldiers. The designer took into account the practicability and convenience of the backpack, but also the rationality of ergonomics. Please remember that the backpack bears the strength that your hips are where you should put its weight is when you carry it, and the lower limbs have sufficient strength. Learn to make full use of your advantages. Follow the 80/20 principle: 80% of the weight should be placed on the hips and 20% on the shoulders.

First relax the backpack adjustment strap, then gently pull the end of the shoulder strap forward, and then backward and downward for a more natural fit.

Be careful not to stretch too tightly and not to load your shoulders too much. If the adjustment is correct, the shoulder strap should fit your shoulder completely, and there is no gap between the shoulder strap and your back. If there is a gap, it is likely that your carrying system settings are too long, the shoulder strap you left too long, shorten the carrying system a bit and try again.

3. Fix the straps when backpacking

Have you noticed that some mountaineering bags will drag two straps under the shoulder straps. Some people may think that it is a decoration, but in fact it is very scientific.

When we fix a heavy object at the top of our shoulders, during walking, if the bottom is not fixed, the heavy object will swing back and forth, especially when crossing a ditch or ridge. The weight will hit the back when swinging.

Therefore, after the two straps under the harness are fixed, they will form a two-point fixing line, and the backpack will be fixed at the back of carrier. It will not flick back and forth, nor will it cause an impact on the back.

Conclusion

We hope everyone could have a right knowledge to carry a backpack, and no pains from the backpack hurts anymore. Backpck is what we should take its advantage, but not let it to hurt our kids or us by wrong carrying way.