As the summer draws to a close and another school year is right around the corner, it's time for back to school shopping. The Canadian Physiotherapy Association has compiled some important tips for picking the right backpack — and how to wear it correctly once you have it.

Carrying an overloaded backpack or wearing one improperly over time can result in:

  • Fatigue and strain in the muscles and soft tissues of the neck, back, and shoulders leading to pain and poor posture
  • Spinal compression and/or improper alignment, leaving the back vulnerable to injury
  • Stress or compression of the shoulders and arms causing tingling, numbness, and/or weakness in the arms or hands

"When full, a backpack should not be more than 15% of your body weight. If you feel out of breath walking with your pack, it's too heavy."

What do I look for in a backpack?

Reduce strain by using a backpack that works for you rather than against you. The CPA recommends looking for these features:

  • Padded back — to reduce pressure and prevent the pack's contents from digging into your back
  • Padded, contoured shoulder straps — at least 2 inches wide, adjustable, so the bottom of the pack sits two inches above your waist
  • Waist belt or hip strap — to distribute some of the load to the pelvis and off your shoulders
  • Compression straps — on the sides or bottom to compress contents and stabilise the articles inside. Pack by weight, not size — place heaviest items closest to your back
  • Reflective material — to increase your visibility to others at night
  • Lightweight material — when full, the pack should not exceed 15% of your body weight

How do I wear my backpack correctly?

Backpacks are designed to distribute the load evenly. Worn correctly and not overloaded, a backpack is supported by some of the strongest muscles in the body — the back and abdominal muscles.

  • Always use both shoulder straps to distribute the weight evenly. Using only one strap loads the entire weight over one shoulder, leading to neck and shoulder strain over time.
  • The shoulder straps should fit comfortably without digging in. The bottom of the pack should rest in the contour of the lower back — not sag toward the buttocks.

Signs of an improper fit include pain when wearing the backpack, tingling or numbness in the arms, or red marks on the shoulders. These may warrant further evaluation by a physiotherapist — feel free to contact us at any of our locations.