Wear your Backpack Correctly

Whether you’re heading back-to-school this Fall or heading outdoors to enjoy the great Fall weather, wear your backpack correctly to avoid putting extra stress on your neck, upper and lower back and shoulders.  Carrying a backpack that is too heavy will make you lean forward, slouch your shoulders and changes your gait which could also lead to hip and knee problems.

  • Make sure you use both shoulder straps so your spine is always aligned.
  • Avoid carrying a load that is too heavy for you, not more than 10-15% of your body weight is recommended.
  • Adjust the straps so your backpack doesn’t shift or bounce while walking and so it fits between the top of your shoulders and lower back.

About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
Affiliate of Natural Medicine & Rehabilitation