We all know fashion sense is hardly common sense, and school bags are a perfect example. The recent trends of messenger bags (the one strap backpack), satchels and bulky shoulder bags, all have one thing in common; they are murder on your back. Even backpacks built with two straps can be deceptive. Often, manufactures will try to sell looks before build, and the result can be damaging to a your health.
A poorly made bag filled with heavy books and a shifting load pulls us backwards. To compensate, most people bend forward or arch their back. This can cause the spine to compress unnaturally. Over time this can lead to the shoulders rounding and the upper back to become curved. Because of the heavy weight, there's a chance you may develop shoulder, neck, and back pain.
Shoulder bags have a similar problem. To offset the weight of your bag, you'll lean over to one side. This also causes unpleasant strain and back problems.
On the other hand, a well-made backpack distributes the weight of your pack evenly and allows those heavy books to be supported by the back and the abdominal muscles. These muscles are two of the strongest in your body and are the perfect load carriers.
Before you begin to shop for that perfect day pack, it's a good idea to figure out just what it is you need. College students will have different needs from those of first-graders. A child carrying a bag daily to school and back, should have to shoulder about 10% of their body weight. Teens and adults can take a little more. Under daily conditions, carrying 20% of your adult body weight is good; 30% is too much.
Some important features to consider in a bag include: sturdy zippers, comfortable straps, back ventilation and a sturdy frame. Look for a backpack with a waist belt, which helps to distribute the weight, and transfers the bulk of the load from your shoulders and neck to the hips. A sternum strap fastens across the breastbone and is designed to keep the shoulder straps from sliding back. This helps the load to remain secure and snug to your body.
Other helpful features may include: multiple compartments and compression straps to secure the load and distribute the weight, a rain cover, internal hydration pocket (this is where you put your platypus or other type of water system), water bottle pockets on the outside, a helmet holder, laptop pocket, organization for your supplies and bags that use recycled materials.
No single day pack has all these features, but hopefully this list will help you get an idea of what your perfect backpack might look like.
The last step in picking a bag is making sure the fit is right. Putting weight in your bag is important to accurately asses fit. If your bag comes with a padded belt, make sure that it cups over the hip bones, so the pack's weight is distributed over the entire belt surface. Remember, the hipbelt should wrap around your hips, not your stomach.
Shoulder straps should rest comfortably around the crest of the shoulders. They should fit snugly against your body with no gaps. Check for rubbing points around the neck and under the arms.
Finally, position your sternum strap where it's most comfortable for you.
When everything is adjusted, about 70% of the pack's weight should be resting on your hips. Not only does the proper fit of a good pack reduce back pain it will actually help strengthen those core muscles and work your back and abdomen. Whether you walk, bike, or ride, you don't have to be afraid to carry your own load, it's just important to do it right. Have fun, and stay safe; go play outside.
