How to Wear a Backpack and Protect Your Back

School is officially back in session, and with that many students are carrying around backpacks loaded with books and materials several times a day. Unfortunately, backpacks are often overloaded, too heavy, worn improperly, and can even create back pain! The good news? This can absolutely be avoided! Check out these tips for how to properly wear a backpack and protect your back this school year:

Purple backpack with school supplies isolated on white

  • Backpacks should not weight more than 10% of your body weight.
  • To help avoid injury, recognize the following warning signs that the backpack is too heavy:
    • Change in posture when wearing the backpack
    • Struggling when putting on or taking off the backpack
    • Pain when wearing the backpack
    • Tingling or numbness in arms and legs
    • Red marks on the shoulders
  • Wear both straps so the weight can be evenly distributed across your back and core muscles
  • Pack heavy items at the bottom of the bag and closer to the back rather than putting them in the front or side pockets

If your student is experiencing back pain, please contact our office today for an appointment. We would love to help alleviate their back pain and offer advice on how to avoid it!


  • "Dr. Fisher was fantastic. I had hurt my back running and the pain was radiating from my lower back into my hip. Three weeks with Dr. Fisher and I was feeling completely normal again and able to get back in the gym."- Thomas Niemants
  • "After spending years suffering with chronic migraines, I'm finally getting my life back and have Dr. Fisher to thank for it! I have tried EVERYTHING, have been on countess medications and am kicking myself for not coming here sooner."- Linz M.
  • "I have been in 2 car accidents in less than 5 years causing debilitating headaches, neck and shoulder pain. Dr. Fisher was able to diagnose what others couldn’t. There are few words to express my thanks for saving my life."- Lisa N.