When on your back, adjust the straps so that it sits two inches below the shoulder. The pack should end at your waist and not extend past two inches above your hips.
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Use both shoulder straps. Bags that are slung over the shoulder or across the chest, or that only have one strap, may strain muscles. Tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the butt.
Fit Adjustment at Home. Your new backpack has several straps to adjust your load for greater comfort. Your legs have some of the strongest muscles in your body, so the goal is to adjust your straps so that the majority of the load rests on your hips.
If it is too high, the straps will pull on your shoulders rather than evenly distributing the load. If it is too low, this can result in a forward lean, causing low back pain. Your pack should be worn so it sits approximately two inches from your shoulders, and should ride around an inch above your hips.
These heavy loads place stress on the spine and shoulders of children, causing muscle strain and fatigue. For some kids the aches and pains are bad enough to seek medical attention. Too much weight can also lead to bad habits such as poor posture and excessive slouching.
Low Back Pack Method of Wearing – Wearing a backpack low on the back may seem to make it easier to take the bag on and off. However, wearing a backpack in this manner increases pressure on the back side of the shoulders, which often causes kids to lean forward to counterbalance the weight.
Should I size up or size down? We recommend sizing down if you are between sizes. It is very important that the waist belt is able to securely tighten around your hips. If your waist belt is too big you will have a hard time getting the weight in your pack to transfer from your shoulders to your hips.
Carry and pick up the backpack properly:Bags that are slung over the shoulder or across the chest, or that only have one strap, may strain muscles. Tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the butt.
The hip belt of a well-fitting pack will be centered on top of your iliac crest. It won't be any higher or lower. If the hip belt slides below your iliac crest while you are trying on the pack, then it is too big. If it rests on your lower back, then it is too small.
Adjust the torso length.If the length of the pack is too long, the shoulder straps won't rest on your shoulders and all the weight of the pack will ride on your hips. On the other hand, a backpack that's too short will be uncomfortable because the weight will ride on your shoulders.
Let Your Backpack Help YouThe more you let it pull your shoulders down and back, the more you use your abs to keep your back straight, and the more you keep your head over your shoulders, the better your posture will be – even without the backpack on.