How to Wear a Backpack and Protect Your Back

It’s back to school time! We can all agree that backpacks can’t be beat when it comes to staying organized. They are a chiropractor’s favorite bag because the weight of the pack is evenly distributed across the body — this lets the body’s strongest muscles, the abs and back, support the weight.

Red backpack standing isolated on white background

As you stock up on fresh clothes, school supplies, and a new backpack this year, let’s take a moment to consider the best way to wear a backpack and protect your back.

  • Pack it light – backpacks should not weigh more than 10% of your body weight
  • Pack the heaviest items closest to your back – this helps the materials not slide around in the pack
  • Use all three straps when wearing the pack – both shoulder straps and the hip strap
  • Wear straps 2 inches below the shoulder blades so that the pack sits snugly on your back


Remember to pack it light and wear it right this school year!

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    I arrived at Abundant Life with Sciatica and through treatments I have gradually and noticeably improved. I would recommend Abundant Life Chiropractic as it has solved my health issues. -John
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    I came to Abundant Life for sleep issues because of hot flashes and then I tweaked my back. Since starting care, my sleep is greatly improved and my back situation improved quickly. I would definitely recommend care at Abundant Life. -Karen B.
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    I originally came to see Dr. Knight for allergies and sinus problems. Since starting care I can breathe better, I don’t break out in hives as much and I don’t have the ringing in my right ear. I wish I would've known Dr. Knight years ago. -Michelle M.