9 Tips for Preventing Pain From Wearing Your Tactical Backpack

Here are nine techniques for finding the best tactical backpack and avoiding back pain.

Observe the Spine

It's essential to keep your spine in a neutral position when wearing  tactical backpacks. The top of the pack should be directly above where your shoulder meets your neck, which means that it shouldn't extend beyond the line from one earlobe over the crown of the head (the skull) and down across the other earlobe to meet with the other earlobe. 

Lessen the Load

People who use tactical backpacks put too much weight on them, probably the most common cause of back pain. However, just because a backpack can carry a specific amount of weight does not guarantee your shoulders and back can comfortably bear that weight for an extended period. Instead, only bring what you need and leave anything else at home to save space and weight.

Each bag has a specific capacity and should not be overloaded. You will distribute the weight unevenly if you pack too much, and you may end up with protrusions in your backpack that are unformattable.

When you carry too much weight, it pulls your shoulders backward, and you try to compensate by leaning forward, which puts pressure on your spine. If not handled promptly, this condition can lead to chronic back discomfort and, eventually, health problems. 

Carry Only What is Necessary

The weight of your backpack should be less than 10-15% of your total body weight. If you see that you have unnecessary stuff, you might want to consider getting rid of them.  

This is another crucial factor to consider when preparing for your trip. You may want to take as much as possible, but you must put a stop to your cravings here. Pick up only what is necessary, not what is only lovely to have. Make it as short and sweet as possible. After all, you'll be the one to carry that burden at the end of the day! As a result, you should think about it.  

Organize it Properly

A disorganized backpack will cause overloads, which can lead to serious back injuries. For this reason, it is essential to organize your bag correctly so that you know where everything is and how much space you have left.   

It's tempting to throw everything into one big pile in the bag until we need something specific; however, how would we find anything in that mess? If you organize your backpack, it will be easy to access the items and distribute weight evenly.

The good thing about the tactical backpack is that it has a Molle webbing feature commonly used by the military. Access to basic supplies such as pens and knives, which can be stowed on the exterior, is another advantage of Molle webbing. In addition, the main compartment is very spacious, allowing you to segregate your essentials. This will help you to distribute the weight of your pack and keep things organized like never before! 

Get a Tactical Backpack with Padded Shoulder Straps

A hefty backpack readily causes neck and shoulder aches. Padded shoulder straps, on the other hand, can make the weight more bearable and less hazardous. Padded shoulder straps are typically more expansive than those found on a conventional backpack, making them more comfortable and aiding in the even distribution of weight in the bag. Furthermore, the cushioning can help prevent the trapezius muscle from being pinched, which is a common problem with a standard backpack strap. Tactical backpacks are typically composed of high-end fabrics, such as ballistic nylon, that can survive long-term use and weather-resistant. 

Use Both Straps

Instead of putting your tactical backpack over one shoulder, wear both shoulder straps. It takes a little longer, but this simple habit can help you avoid issues in the future. Whether for fashion or convenience, slinging your backpack over one shoulder can lead to unhealthy postural patterns. It might sometimes cause pain on only one side. When you carry a big bag on one shoulder for an extended period, the shoulder will begin to slide forward and down, stretching the muscles in your upper back and neck. Take your time and secure both straps.

Center the Backpack Load

Finding the ideal balance is essential for adequately carrying the weight, which considerably minimizes the risk of back pain. The weight should be evenly distributed and centered around your upper back to function both shoulders and back muscles.

While the weight will move around from time to time, you should try to keep it in the center for as long as possible.

Tighten the Straps

Tighten the shoulder straps once you've tightened the hip belt, so they embrace your shoulders but aren't bearing any of the weight. Instead, the weight should be carried by the hip belt. The anchor points (webbing loops where you can connect goods) on the shoulder straps should be 1 to 2 inches below the top of your shoulders.

If your pack has load-lifter straps, adjust them to a 45-degree angle from the shoulders to the back of the pack.

Check if you Have Back Pain

If you have any back pain, don't ignore it if your backpack hurts your lower and upper backs, as well as your neck. There's a problem with how it fits. Or maybe how the weight is distributed.

If you have any concerns about how your backpack affects your body, consult with a medical professional.