Some people may not think much of the weight they literally put on their backs when they wear their backpacks. But if put too much or place items incorrectly, you might damage your back.

When buying a backpack, first look for wide padded straps so they won’t dig into your skin, causing pain and marks. Make sure that you wear both shoulder straps for equal weight distribution.

Find one that has a waist strap or belt to help you stabilize the bottom part of your bag, making sure that you won’t get lower back pains.

Adjust straps so that the pack should hang 2 inches about the waistline. Make sure it fits snugly, and not objects poking your back uncomfortably.

Make sure to avoid bending at the waist when you have a backpack on. Bend your knees so that you don’t put pressure on your back.

Pack not more than 20% of your body weight into the bag, and the heaviest nearer the center of the bag.