Proper Backpack Adjustment

Just having an ergonomic backpack isn't enough, it's also crucial how you wear it.

Ideally, your backpack should rest evenly in the middle of your back, not hanging low towards your buttock. This position allows for better weight distribution and prevents unnecessary strain on your lower back.

Adjust the shoulder straps so that the backpack is snug against your back – you should be able to slide your hand between the backpack and your back, but no more. The waist belt should be adjusted to rest on your hips, not your waist. This way, your stronger hip muscles can take on some of the load.

Packing Smartly

It's tempting to pack your backpack to the brim, but how you pack matters. Start by packing the heaviest items so they rest against your back and in the middle. This positioning helps keep your center of gravity stable, preventing you from being pulled backward.

Try not to overload your backpack; a good rule of thumb is that it should weigh no more than 10-15% of your body weight. This helps prevent overloading your muscles and spine and helps maintain good posture.