For many individuals, particularly those employed in conventional office settings, carrying numerous items has become a common routine. Modern essentials such as smartphones, chargers, laptops, and various gadgets necessitate the use of a backpack rather than a smaller bag.
When selecting a new backpack, consumers often focus on factors like storage compartments and zipper functionality. However, few consider the importance of comfort and ergonomics, which can lead to significant issues, particularly concerning back health.
Choosing an appropriate backpack is crucial for ensuring that weight is distributed evenly across the shoulders without straining the back. This process can be more complicated than expected, which prompted us to consult health professionals and backpack manufacturers for guidance.
Dr. Garima Anandani, Clinical Director at Qi Back and Spine Clinic, emphasizes that a backpack should be lightweight yet durable. “Back support is essential. The bag must include cushioning to support the back, and equal distribution from the shoulder straps is important,” she advises.
Lalit Kumar, co-founder of Dcode Technologies, which is set to launch its first backpack—Energy Sac—this year, concurs. “A well-designed backpack should provide cushioning that allows it to sit firmly against the back without compromising posture,” he explains.
While an overly heavy backpack may not cause immediate injuries, it can significantly contribute to back pain and adversely affect overall health.
Many backpacks come with adjustable straps; however, users frequently neglect to adjust them, which can lead to various issues.
Nithiij Arenja, director of Trinity HealthTech, underscores the importance of strap length. “If the strap is too long, the backpack will shift backward instead of pulling straight down, causing the carrier to lean forward,” he explains in an email to Gadgets 360. “This misalignment can result in a hunched spine or raised shoulders, ultimately leading to poor posture.”
Proper adjustment of straps is necessary to ensure that the backpack sits close to the back rather than hanging below the waist.
Dr. Anandani recommends avoiding sling bags due to the one-sided strain they can create, often resulting in discomfort on one shoulder. She also advises ensuring that the bag remains lightweight when empty.
Choosing the right size for a backpack is critical, according to Kumar. “It’s important to match the size of the backpack with your torso and select one with an appropriate capacity,” he advises. An oversized backpack is unnecessary for daily commutes, just as a bulky option is not suited for light collections.
Some recommendations suggest backpacks with waist straps to help distribute weight. However, Dr. Anandani notes that these are generally unnecessary for most users unless the bag exceeds a weight of 7 kilograms. “If experiencing back pain, consider carrying some items in separate bags and not relying solely on the backpack,” she adds.
Arenja also cautions against carrying excessively heavy loads. “Overloading can force your spine to bend backward, leading you to compensate by leaning forward, which may cause compression and subsequent pain,” he warns.
Dr. Anandani highlights that back pain is prevalent among those with sedentary jobs who sit for extended periods. Regular breaks and posture checks are key strategies for prevention, she concludes.
