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Is Your Backpack Hurting Your Back?

Author: Atlas Total Health

Backpack for Backpain

It’s back-to-school time, which means hustling to class and carrying what you need with you in your backpack. But, is your backpack hurting your back? At times, you may notice a twinge of pain in your shoulders and back after a day of lugging books around. Your backpack may be causing back pain for a variety of reasons. Read below to discover what our Atlas Total Health Chiropractic staff says to do if your backpack is hurting your back.

Is Your Backpack Hurting Your Back? 3 Things You Can Do

1. Check Yourself Before You Wreck Yourself

According to the American Academy of Pediatrics, children’s backpacks should not weigh more than 20 percent of their total weight. The same can apply to teens and adults. If you’re feeling the strain from wearing your backpack, take a look at what’s inside. Consider carrying one or two textbooks to relieve stress from your shoulders and back. Take only what you need throughout the day – or consider having a separate bag to hold things like clothes or shoes.

2. Hang Tight

You’ll have extra weight and pressure on your upper back and shoulders if your backpack straps are not adjusted accordingly. You should wear both shoulder straps to prevent injury or strain on one side. In addition, your backpack should reach just above your hips. Also, always use the chest or waist strap if one is provided. This can help to evenly distribute weight if you need to carry a heavy bag.

3. Take Out the Trash

Is your backpack hurting your back because it’s old? Perhaps. An old or worn backpack doesn’t help if you suffer from back pain. Broken or missing straps and holes mean it’s time for a new backpack. Also, thin shoulder straps don’t provide as much padding and support as thicker straps, so think about getting a backpack with thick, padded straps. Additionally, the size is also important. If you know you’re going to carry a few books, make sure you find an appropriately sized backpack.


If your backpack is hurting your back, it’s completely treatable with lifestyle changes. Make those changes now for a happier, healthier back. And finally, if you’re having prolonged back pain, consider calling Atlas Total Health Chiropractic for your consultation today, we have 19 locations to serve you!

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