Carrying a backpack has become an indispensable part of our daily routine, especially for students and professionals on the go. At New Age Physio, we understand the importance of your health and mobility, and that’s why we’re here to shed light on the often-overlooked impact of backpack use on your body.

Although backpacks are a practical solution for carrying books, laptops, and other essentials, improper use can lead to several health issues. The primary concern is the development of poor posture, a common consequence of carrying heavy and unevenly distributed loads. Poor posture, in turn, can lead to a cascade of problems including stress on soft tissues in your neck and back, as well as muscle strain. These issues aren’t just uncomfortable; they can have long-lasting effects on your musculoskeletal health.

Choosing the Right Backpack: Tips for Better Posture and Health

Selecting a backpack that supports your health is crucial. Here are some key features to look for:

  1. Padding: Ensure the backpack has adequate padding at the back and shoulders. This feature provides comfort and reduces the pressure on your shoulders and spine.
  2. Strap Width: Opt for shoulder straps that are at least 2 inches wide. Narrow straps can dig into your shoulders, causing pain and restricting circulation.
  3. Proper Fit: Adjust the shoulder straps so the bottom of the backpack sits two inches above your waist. This positioning helps in evenly distributing the weight.
  4. Additional Support: Look for backpacks with a waist belt or hip strap. These features help in transferring some of the load to your pelvis, easing the burden on your back and shoulders.

Physiotherapy: Your Ally in Managing Backpack-Related Strain

Physiotherapists play a vital role in helping manage and prevent the issues arising from backpack use. At New Age Physio, our expert physiotherapists offer personalized care tailored to your needs. Here’s how we can help:

  • Assessment: Our physiotherapists conduct a thorough assessment to understand your specific challenges and needs.
  • Strengthening Exercises: We focus on strengthening the back and abdominal muscles, which are crucial in supporting the weight of a backpack. Stronger muscles mean better posture and less strain.
  • Postural Training: Our team provides guidance on maintaining proper posture, both while wearing a backpack and in daily activities.
  • Pain Management: If you’re experiencing pain due to backpack use, we offer various treatments to alleviate discomfort and promote healing.

Prevention: Better Than Cure

Preventing backpack-related issues is always preferable to treating them. Here are some quick tips for everyday backpack use:

  • Limit Weight: Avoid overloading your backpack. It should weigh no more than 10-15% of your body weight.
  • Even Distribution: Make sure the weight in your backpack is evenly distributed to avoid leaning to one side.
  • Regular Breaks: Take frequent breaks to rest your back, especially if you’re carrying the backpack for extended periods.

At New Age Physio, located in Etobicoke and Oakville, Canada, we’re dedicated to helping you live a pain-free and active life. Our team of experienced physiotherapists is here to guide you through every step of your journey towards better health and mobility. Whether you’re dealing with muscle strain from a heavy backpack or looking to improve your posture, we’re here to provide expert care and support. Visit our website to learn more about our services and how we can help you achieve your health goals.

Contact us to book your appointment!
Oakville clinic:


3075 Hospital Gate Unit 424, Oakville, ON L6M 1M1

Etobicoke clinic:


829 Browns Line Toronto, ON M8W 3V7