Whether you’re using them as a gym bag, a carry-on, or a hiking accessory, backpacks are the universal carry-all. But as useful (and adorable) as they may be, schlepping over 10 pounds of stuff on your back has the potential to put undue stress on your spine. The good news? There are plenty of backpacks for back support that are specifically engineered to combat those bag-induced aches and pains.
Best backpacks for back support, at a glance:
- Best multi-purpose: Osprey, Farpoint 55 Travel Backpack, $220
- Best classic: Jansport, Agave Backpack, $70
- Best functionality: Kopack, Laptop Backpack, $40
- Best for hiking: Kelty, Redwing 50 Backpack, $165
- Most stylish: Topo Designs, Rover Pack Tech, $129
- Best for travel: Nomatic, Travel Pack, $300
- Most sustainable: Got Bag, Daypack, $89
- Best everyday: Peak Design, Everyday Backpack V2, $280
- Best lightweight: The North Face, Borealis Backpack, $99
- Best organization: Thule, Subterra Backpack, $177
How to properly wear a backpack to reduce back pain
According to Kirstie Griffiths, DC, a chiropractor and yoga teacher based in Ontario: “The key to a healthy backpack is to pack it light and wear it right.” The American Chiropractic Association (ACA) says that a child’s backpack should weigh no more than 5 to 10 percent of their body weight, and this rule continues to apply as you get older. The more weight you pile onto your back, the more it forces your body to lean forward to support it, so a lighter load is always better. For example, “a bag that is 30 percent of a person’s body weight creates a 64 percent increased load on the lumbar spine,” says Dr. Griffiths. This means that when you increase the weight of the backpack, it significantly increases stress to the low back.
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What to look for in a backpack for back support
As far as “wearing it right” goes, pros say there are a few things to look out for when selecting a backpack style. First up? Adjustable straps, which will ensure that the bag properly fits your body. According to Alex Renda, PT, DPT OCS, MDNC, a physical therapist at USA Sports Therapy, a good, supporting backpack shouldn’t hang more than four inches below your waist. If it sits too low (with the bulk of the backpack near your low back or hips), your spinal muscles will compensate, which leads to back pain, shoulder pain, and fatigue in other parts of your body. In addition to properly fitted shoulder straps, chest and waist straps can help to distribute the weight of a bag equally across your body. You’ll also want to be sure that your backpack is always settled on both shoulders, which means any single-strap or sling-style bags are out of the question. And finally, when it comes to materials, Dr. Griffiths suggests choosing a lightweight backpack, made from either cotton or vinyl, with padded straps and a padded back.
With all of that in mind, these are the best backpacks for back support that will seriously save your spine, according to the experts.
Best backpacks for back support
Frequently asked questions
Are backpacks bad for your back?
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According to Rahul Shah, MD, a board-certified orthopedic spine and neck surgeon, the answer will depend on how much you carry in a backpack. He says that typically, most people can handle carrying some weight on their back without any issue, but carry too much and that can be a problem.
That said, determining how much is too much weight can be tricky. As a general rule, Dr. Shah says if you tip forward or back when wearing the backpack or experience back pain, those are signs that the backpack is too heavy for you.
Whether a backpack is bad for your back also depends on the context. “If the body has underlying conditions or cannot handle the weight then, of course, it can hurt the body,” Dr. Shah says. “Or, if you are wearing it for prolonged periods of time day in and day out.”
How do I make my backpack not hurt my back?
If you do experience back pain from wearing a backpack, Dr. Shah recommends reducing what you are carrying in the backpack to make it lighter and therefore, put less strain on your back. He adds that evenly distributing the weight you carry on your back can help. If you usually carry your backpack draped over one shoulder, for instance, try wearing it on both shoulders.
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Another option he suggests is trying a backpack with a different design or configuration. The backpack’s straps, in particular, will make a difference on how it feels when you wear it. For example, Dr. Shah says backpacks that have a waist or shoulder strap can help prevent the weight of the backpack from shifting to the front.
All that said, Dr. Shah says there is no one backpack configuration that is better than others. “One may be better for a lighter load while another may work better for a heavier backpack,” he says. The key is experimenting with different types of backpacks until you find one that is a good fit for your comfort and needs.
Can backpacks cause lower back pain?
According to research, there isn’t a significant association between the use and weight of a backpack and lower back pain. However, Dr. Shah says it depends on the person and any underlying issues they have.
Can a backpack ruin your body posture?
“Not permanently and not in general,” Dr. Shah says. “There is no clear increased risk for significant problems as a result of wearing a backpack. However, if you are wearing one on an area that is fragile due to an injury, it will certainly make your posture and pain worse.”
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