Dos and Don'ts of Wearing A Backpack How to Avoid Any Pain

People don't normally give much thought to carrying backpacks because it's a routine task. They're on our shoulders in a single swing, and we leave them in whichever posture seems most comfortable. 

However, learning how to carry a backpack correctly can prevent long-term shoulder, neck, and back issues. And where it lies on your back determines this ideal approach, with the best position being a few inches above your waistline.

If you aren't wearing a backpack properly, now is the time to do so and relieve the pressure on your back. In this article, learn the dos and don'ts of wearing a backpack in London.

Wearing A Backpack the Wrong Way

Front-Loading Backpack

A unique approach to carrying a backpack is to wear it in front, similar to how a baby carrier is used. This strategy makes reaching into your backpack and retrieving everything you require much easier. However, if you believe that the one-strap method is the only way to apply pressure to the neck, you're in for a rude awakening.


The low-on-back strategy will cause you to lean forward a lot, making it harder to maintain balance while moving. If you're having trouble with the strap, ensure it's in the right place or gets the mechanism checked out. However, this is not a way of backpack carrying you'll want to use.

Using Only One Strap

One of the fashionable ways to carry a backpack is to wear it on one shoulder. It's difficult not to feel on top of the world with my rucksack on one shoulder and both hands in my pockets. However, this method places a tremendous strain on only one of my shoulders. It can also impair posture if done regularly.

That's not the end of the suffering! Carrying a backpack puts a lot of strain on the neck and can result in major neck pain. As a result, the "one strap approach" is not the right way to wear backpacks in London.

Factors to Consider When Wearing a Backpack Properly

Positioning of the Torso

The most crucial dimension is your torso length when deciding where a backpack should sit on your back. It's measured from your seventh vertebra to your hip level. That being said, I don't expect anyone to remember this measurement off the top of their head.

To precisely measure it, you'll need assistance from a friend. Begin by bending your neck slightly downward. The seventh vertebrae are the bone you can feel at the base of your neck, so measure from there down to your hip level.

Your backpack should not extend more than two inches above your hip level and sit two inches from your shoulders. Also, make sure it doesn't have a wider breadth than your torso. If that's the case, carrying your backpack could be a challenge.

Positioning of the Waist Belt

The position of the waist belt is the next item I like to consider when selecting where my backpack should be put. You don't want the belt to be too low in this scenario since it will put too much strain on the pelvic.

However, if your belt is excessively tight, breathing will be tough. The iliac crest—the upper right area of your hip—determines where you should wear your waist belt. The iliac crest should be roughly an inch above your waist belt.

Positioning of the Shoulder Straps

The shoulder strap position is the next consideration when considering where a backpack should be worn on your back. Because this may be a little tough, you can practice in front of the mirror.

The shoulder straps on your backpack should be aligned with your upper back and shoulders. Always attempt to maintain the distance between your shoulder's backside and the straps as narrow as feasible.

Positioning of the Load Strap

The load straps connect the top area of your backpack to the shoulder straps. These straps must be at a 45-degree angle as a rule of thumb. To compensate for your build, you can depart by 15 degrees.

You can keep the load balanced around your hips by drawing your hips back. 1 to 2 inches from the top of your shoulder, place the anchor points on your backpack shoulder straps.

How to Wear a Backpack Correctly

  • To avoid body discomfort, wear both straps.

  • Check that the shoulder straps are comfortably positioned on your shoulder.

  • If your bag has a chest or waist strap, use it. They help in the distribution of the weight.

  • Adjust the straps if you're wearing thick or thin clothing or doing sports like trekking.


Knowing how to wear a backpack on your back can allow you to move around swiftly while avoiding neck, shoulder, and back pain. Take some time to get a backpack that is the correct size if you need to buy bags in London. Also, please double-check that you're using it appropriately. Your backpack should lighten rather than add to the weight of your cargo!

Troop London offers high-quality canvas bags, backpacks, rucksacks, travel bags, and suitcase luggage for your needs if you're looking for dependable and trendy backpacks in London. Shop our collection if you want to buy bags in London!