Selecting a good-quality backpack or bag and using it properly can help prevent back pain, according to an Aug. 11 article from Ohio State Health and Discovery. Carrying heavy items such as textbooks, laptops, water bottles, or sports gear may increase the risk of musculoskeletal injury if not managed correctly.
The article outlines that using smart backpack ergonomics can reduce muscle strain and pressure on the spine. It says that improper use—such as carrying too much weight or wearing a bag incorrectly—can lead to poor posture and uneven weight distribution, which may result in back, neck, or shoulder pain.
When choosing a backpack, the guidance is to select one with wide, padded, adjustable shoulder straps so that weight is distributed evenly across the back. The chest or waist strap should be used to balance the load further. Packing heavier items like laptops close to the back helps maintain good posture. The article also advises maintaining upright posture when carrying bags and recommends not exceeding 10% of one's body weight in total carried load.
Additional recommendations include bending at the knees rather than at the spine when lifting a loaded backpack and ensuring that backpacks sit securely on the back with their bottom about two inches above the waist. If someone experiences back pain but must carry items regularly, suggestions include minimizing what is carried, alternating sides with a shoulder bag, dividing loads between two bags for balance, or opting for rolling luggage over long distances.
If pain persists or worsens despite these adjustments, consulting a primary care provider for possible referral to physical therapy is advised.
Ohio State Health and Discovery addresses societal issues such as health equity and substance use; includes hospitals and outpatient facilities as part of its academic medical center; seeks to advance health through research innovations; extends efforts globally; offers resources on wellness topics; and focuses on health care education initiatives—all according to the official website.
