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Using a backpack incorrectly can lead to bad posture and chronic pain. Here’s how to carry all your stuff without getting hurt.

From grade-school students to adults, it appears as if many people are carrying a backpack today. When worn correctly, a backpack could be a comfortable method to transport all the stuff you will need for work, school, or play.

A backpack’s two straps distribute the strain evenly across both shoulders, putting less stress on our bodies than, say, a bag, briefcase, or messenger bag. And backpacks with hip belts and sternum straps can further distribute the body weight so it’s not every sitting on the shoulders.

But wearing a backpack incorrectly, or carrying one that’s too much, will surely have harmful effects around the spine. Incorrect backpack use is associated with back pain, neck pain, bad posture, and intervertebral disk compression, possibly ultimately causing a herniated disk.

Find the Right Size Backpack, and Don’t Overload It

The most appropriate size backpack is dependent upon your body size and, specifically, your torso length, measured from your base of your neck on your waist (top of the iliac crest). Many outdoor gear shops can measure your torso and give you advice on the size backpack will fit best. Once it’s on, the pack should feel safe, with all the the top pack riding slightly below shoulder level along with the bottom of the pack around waist level.

The same principle applies for children’s backpacks. Parents must have their son or daughter try on a backpack prior to buying it to make sure those is no bigger than the child’s back. The top of the pack should sit just underneath the child’s shoulders, and also the bottom from the pack should sit at the waistline.

Grab Your Bag Properly, Without Twisting Your Spine

It’s an easy task to grab your backpack quickly off a seat or even the floor without considering how that action may affect you. But lifting a whopping pack using improper technique could cause lumbar pain.

Ideally, you must face your pack and stand with your feet shoulder width apart. Bend your legs and squat “so weight is on your heels, with a straight back. Maintain the backpack all-around your system when you lift them back the ground, and use both of your hands.

Avoid Wearing a Backpack on a single Shoulder

Once you’ve properly lifted your backpack, don’t hurt yourself by it improperly.

Imagine wearing your pack such as this in an effort to keep the weight centered as an alternative to being pulled to at least one side or the other, something can cause chronic pain.

Don’t Give your Backpack Hang Way too low on Your Back

Once you’ve got both backpack straps on your own shoulders, the final step is making certain your body isn’t getting dragged down with a low-hanging bag.

If your pack is the wrong size, it acts like a weight that attracts you back. To compensate, we shift our upper back and head toward counter the weight.

Backpacks are a good way to handle all you need during the day. Ensure that your backpack is in your favor rather than against you by these backpack safety tips as you go.

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