Wearing a kitapo correctly can help prevent back and shoulder pain. Many people have the habit of grabbing their backpacks and hanging them on just one shoulder when they go out. This practice puts undue pressure on the neck, shoulders and back, which may lead to discomfort in the long run.
It’s important for people of all ages to develop good backpacking habits. Whether you’re using a gym backpack, a backpack for school, a backpack for work, or a backpack for hiking, it’s important to learn how to use your backpack properly to ensure your health and comfort.
1.Proper Backpack Size
The following tips will ensure that you keep your backpack the right size every time you put it on. It may take you a few weeks of dedicated practice with these tips to get into the habit. The pack should not sway from side to side when you walk, which can cause wear and tear on your shoulder straps and back. A stabilized load is better. To ensure proper fit, always wear double straps rather than hanging one of the backpack’s straps over one shoulder. While this takes some time, this simple habit can help prevent problems. Adjust the shoulder straps so that the kitapo sits higher on your back and the straps feel comfortable against your shoulders. When wearing different thicknesses of clothing, readjust the shoulder straps so they are not too tight or too loose. Also, the length of the backpack should not exceed the waist and be about 3 centimeters above the hips. If the backpack has a waist or chest belt, it should be used. The waist belt helps to spread the load over the hips, thus reducing pressure on the shoulders. The chest strap helps to hold the shoulder straps in place and reduces backpack sway. As long as your backpack is properly fitted, you can even carry it on your back and keep it from swaying while running.
2.The proper way to wear a backpack
Carry it on both shoulders
Wearing a backpack correctly will help minimize discomfort and maintain a healthy posture. When carrying on both shoulders, always use double shoulder straps to ensure that the weight is evenly distributed on both shoulders. Adjust the length of the shoulder straps so that the backpack fits snugly on your back and remains at the proper height, avoiding going too low or too high. Choose a backpack with a waist belt and a sternum strap. The waist belt should fit snugly around the hips to effectively share the pressure on the shoulders, and the sternum strap prevents the shoulder straps from slipping and provides additional stability. For weight distribution, place heavy objects close to the back and light objects on the outer layer to keep the center of gravity of the backpack close to the body, avoid excessive weight on one shoulder, and try to evenly distribute the items inside the backpack. Adjust the length of the shoulder straps and waist belt in a timely manner according to different load bearing situations and types of activities to ensure that the backpack provides the best fit and support in different usage scenarios. Through these correct backpack wearing methods, you can effectively reduce physical discomfort and get a better using experience both in daily life and outdoor activities. A better use experience in all activities.
Backpack Overload
The weight of your backpack has a significant impact on comfort. Whether you use it for school, work or a day hike, a backpack filled with items should not weigh more than 10% of your body weight. This includes the entire backpack and all items in it. For example, for a person weighing 150 pounds (about 68 kilograms), a backpack should weigh no more than 15 pounds (about 6.8 kilograms). Within this weight range, it can even be worn while running without causing problems as long as it is worn in the correct position.
For overnight or multi-day hikes, the pack should not weigh more than 20% of your body weight when fully loaded. For someone weighing 150 pounds, this figure is 30 pounds (about 13.6 kilograms). Hiking boots are often recommended to provide extra support and stability with higher backpack weights, as well as hiking poles to lighten the load.
3.Children's Backpacking Guidelines
Children need to follow the same backpack wearing and carrying practices as adults. It is recommended to use a shoulder backpack rather than a cross body backpack, which does not distribute weight evenly.
You may need to help reduce the weight of your child’s backpack. If you are unable to lighten your child’s load, consider purchasing a backpack with wheels for your child. It’s a good idea to purchase a backpack with a waist belt, especially if the backpack weighs more than 10 percent of your child’s body weight. This will help spread the load and take the load off the shoulders. And the shoulder straps should be wide and padded. Adjust the shoulder straps so that the backpack sits 2 inches above the waist and snugly against your child’s body. If you are unable to adjust the shoulder straps to achieve this, the backpack is too long and you will need to look for a backpack that is more suitable for children. The back of the backpack should also be padded to prevent hard objects inside the backpack from compressing the back.
4.Backpack Purchase Considerations
Whether you are purchasing a child’s backpack or an adult backpack, you should consider the following factors.
Backpack Width
The width of the backpack should not be wider than the wearer’s torso. A backpack that is too wide will not only affect wearing comfort, but may also cause inconvenience in tight spaces. The backpack should fit comfortably on the back without extending to the sides. This helps keep the center of gravity of the backpack close to the body and reduces the load on the shoulders and back. Backpacks can be much narrower than the torso. Not only are narrower backpacks lighter, they also reduce the chances of getting hung up on branches or other obstacles during outdoor activities.
Shoulder Straps
When picking a backpack you can pick one with wider shoulder straps and added foam padding. Narrow shoulder straps can cause pressure to be concentrated in a small area of the shoulder, increasing discomfort. Wide shoulder straps spread the pressure and reduce compression on the shoulders. And wide-faced straps increase the force area, which distributes the force evenly over the shoulders, thus reducing pressure on the shoulders. In addition backpacks with added shoulder pads can effectively reduce the friction and compression between the backpack straps and the shoulders, thus increasing comfort.
Torso Length
How to measure torso length: First of all, determine the location of C7 vertebrae. When you bow your head, the bone that protrudes from the back of your neck is the C7 vertebrae. Starting from the C7 vertebrae, measure down the spine to the top of the ilium (where the belt should be placed). This is the torso length.
The center of gravity of the backpack should be as close as possible to the center of gravity of the body, which improves stability. The proper length of the backpack helps keep the center of gravity near the body’s natural center of gravity. If the backpack is not the right length, the center of gravity of the backpack is too high or too low, which can incline the body, thus increasing fatigue and risk of injury.
5.Specialized packs for women and children
Women and children usually have narrower shoulders, so when selecting a backpack you need to choose a model with narrower shoulder straps to better fit your shoulders and provide a comfortable carrying experience. Wide shoulder straps may slip or rub against the shoulders, causing discomfort or even pain. Backpacks designed for women and children are often optimized in the shoulder strap section to make them more ergonomic and provide better support and comfort.
In addition, women and children are usually weaker, so when choosing a backpack, you should prioritize a lightweight backpack. A lightweight backpack not only reduces the deadweight, but also effectively reduces the physical exertion when carrying and lowers the pressure on the shoulders and back. Lightweight backpack materials, such as high-strength nylon or polyester, can provide sufficient durability and protection without adding unnecessary weight.
For women and children, the right backpack should be designed not only for the width of the shoulder straps and fit on the back, but also for overall weight control. Choosing the right backpack ensures comfort during extended periods of use, as well as providing good support and convenience in a variety of use scenarios. Whether it’s for daily commuting, school, or outdoor activities, a lightweight, ergonomically designed backpack can help women and children reduce their body burden and maintain good posture and health.
By wearing your backpack the right way and making careful adjustments, you can significantly improve the comfort and utility of your backpack use. Ensuring that the size and weight of your backpack is appropriate for your body type and needs, and regularly checking the adjustment of your shoulder straps, waistbelt and sternum strap can effectively minimize stress on your body and prevent discomfort and potential health problems. Developing good backpacking habits not only improves convenience in everyday life, but also provides stability and support during a variety of activities. Whether you’re commuting, going to school, or venturing outdoors, paying attention to these details will help you better enjoy every backpacking experience and maintain a healthy physique.
