The key to proper pack-wearing is to make sure that it fits well on your back. When your backpack hangs too low and too far from your body, “you end up leaning forward slightly to compensate for the load,” said Lloyd. “In order to keep your eyes level and looking at the world correctly, you tilt your head up, and this head posture puts a lot of strain on your neck and upper back.” To keep back and neck pain at bay, adjust your straps so that the backpack sits high on your back and close to your body. For optimal ergonomics, “your backpack shouldn’t be bigger than your back,” Lloyd advises. This is especially important for kids, whose spines are still growing, but it also holds true for adults.
