The 10 Best Backpacks for Back Pain and Support, According to Spine Experts

What to look for in a backpack for back support
As far as “wearing it right” goes, pros say there are a few things to look out for when selecting a backpack style. First up? Adjustable straps, which will ensure that the bag properly fits your body. According to Alex Renda, PT, DPT OCS, MDNC, a physical therapist at USA Sports Therapy, a good, supporting backpack shouldn’t hang more than four inches below your waist. If it sits too low (with the bulk of the backpack near your low back or hips), your spinal muscles will compensate, which leads to back pain, shoulder pain, and fatigue in other parts of your body. In addition to properly fitted shoulder straps, chest and waist straps can help to distribute the weight of a bag equally across your body. You’ll also want to be sure that your backpack is always settled on both shoulders, which means any single-strap or sling-style bags are out of the question. And finally, when it comes to materials, Dr. Griffiths suggests choosing a lightweight backpack, made from either cotton or vinyl, with padded straps and a padded back.