Is Your Backpack or Laptop Bag Causing Pain? A Physiotherapist’s Guide to Proper Fit

By: Active Sports Therapy

September means back to school, back to work and back to routine. For many of us, it also means going back to carrying backpacks, laptops, books, gym gear and everything else we need to get through the day.

Whether it is your child heading to school, a university student crossing campus or an adult commuting to work, how you carry those everyday items can make a difference to how your body feels.

At AST or practitioners, often look at the small, repetitive stresses placed on the body throughout the day. A backpack or laptop bag may not seem like a big deal, but when a bag is too heavy, poorly fitted or carried unevenly day after day, it can contribute to neck, shoulder and back discomfort. (Ohio State Health)

Why Does Backpack Fit Matter?

Your body naturally adjusts to the load you are carrying.

When a backpack hangs too low or sits too far away from your body, you may compensate by leaning forward. If you consistently carry a laptop or messenger bag on one shoulder, you may shift your body in the opposite direction to balance the weight.

Over time, these compensations can increase the demand on the muscles of your neck, shoulders and back. Research has also shown that backpack strap length and positioning can influence neck posture and upper trapezius discomfort. (PubMed Central (PMC))

The goal isn't to achieve "perfect posture" every minute of the day. Instead, we want to make the load easier for your body to manage.

5 Tips for a Better Backpack Fit

1. Use both shoulder straps

A backpack is designed to distribute weight across both shoulders. Wearing it over one shoulder creates an uneven load and can increase strain through the neck, shoulders and back.

Look for two comfortable, adjustable, padded straps and use both of them. (HealthyChildren.org)

2. Keep the backpack close to your body

Adjust the straps so the backpack sits snugly against your back rather than hanging loosely toward your hips or buttocks.

The farther the weight sits from your body, the more your body has to compensate to carry it.

3. Pay attention to weight

Backpacks get heavy surprisingly quickly, especially when you start adding laptops, chargers, water bottles, textbooks, lunch and sports equipment.

For children and teens, a commonly recommended guideline is to keep a loaded backpack to around 10–15% of body weight, although the appropriate amount can vary depending on the individual and how far the bag needs to be carried. (HealthyChildren.org)

More importantly, watch how the person moves while wearing it. If they need to significantly lean forward, struggle to put the bag on or regularly complain of discomfort, it's time to lighten the load or adjust the fit.

4. Pack heavier items closest to your back

Where you put things matters too.

Laptops, textbooks and other heavier items should be positioned closest to your back. Use the bag's compartments to prevent everything from shifting around and to distribute the load more evenly. (HealthyChildren.org)

A weekly backpack clean-out can also help. You might be surprised by how much unnecessary weight accumulates!

5. Use waist and chest straps when available

These straps aren't just for hiking backpacks.

A properly adjusted chest strap can help stabilize the backpack, while a waist or hip strap can help redistribute some of the load away from the shoulders. This can be particularly useful for heavier loads or longer walks. (The Ergonomics Center)

What About Laptop and Messenger Bags?

Adults aren't off the hook.

Laptop bags, large purses and messenger bags are often carried on one side of the body, sometimes for long periods during a commute or workday.

If your bag is heavy, consider switching to a backpack-style laptop bag with two shoulder straps. From an ergonomic perspective, carrying a laptop with two shoulder straps can distribute the load more efficiently than carrying the same weight primarily on one side. (The Ergonomics Center)

If you prefer a shoulder or crossbody bag, keep the load as light as possible, avoid carrying unnecessary items and change sides periodically rather than always loading the same shoulder.

Signs Your Bag May Need an Adjustment

Pay attention if you or your child regularly experiences:

Neck or shoulder pain after carrying a bag
Upper or lower back discomfort
Headaches associated with neck or shoulder tension
Tingling or numbness in the arms or hands
Red marks where backpack straps sit
The need to lean forward or sideways while carrying the bag
Pain that continues after the backpack or bag has been removed

These symptoms don't necessarily mean the backpack itself is the only cause, but they're worth paying attention to—particularly if they happen repeatedly.

Small Changes Can Make a Big Difference

Backpacks aren't inherently bad for your back. In fact, a properly fitted backpack is an effective way to distribute the things you need to carry.

The key is fit, weight and how you carry it.

As everyone settles back into school, work, sports and regular routines this September, take a minute to check your family's backpacks and laptop bags. Adjust the straps, remove what you don't need and make sure the load feels comfortable.

If neck pain, shoulder pain or back pain is interfering with school, work, sports or the activities you enjoy, our Unified Team of Physiotherapists and Chiropractors at Active Sports Therapy Willow Park and Westman Village in Mahogany can help. Our team can assess how you move, identify factors that may be contributing to your pain or discomfort, and develop a personalized treatment plan to help you KEEP MOVING.

Active Sports Therapy | Willow Park + Westman Village

Chinook Migraines in Calgary: How Barometric Pressure Changes Cause Headaches (and How We Treat Them)

Written By: Active Sports Therapy & Dr. David Westmacott

Living in Calgary means experiencing dramatic weather shifts—sometimes multiple times in a single week. While Chinook winds bring warmer temperatures, they also create rapid barometric pressure changes, which are a well-known trigger for migraines and chronic headaches. If you notice your migraines flare up during Chinooks or sudden weather changes, you’re not imagining it. Calgary’s climate is one of the most migraine-triggering in Canada.

What Are Chinook Headaches and Migraines?

Chinook headaches occur when sudden pressure changes irritate the nervous system. For many people, this presents as a migraine headache, which may include:

-Moderate to severe throbbing head pain
-Pain on one side of the head
-Sensitivity to light, sound, or smells
-Neck pain and stiffness
-Nausea or dizziness

How Barometric Pressure Triggers Migraines

Barometric pressure changes affect the body by altering pressure within the skull, blood vessels, and sinuses.

These changes can:

-Cause blood vessels in the brain to dilate
-Increase pressure on cranial and cervical nerves
-Intensify sinus congestion and facial pressure
-Increase muscle tension in the neck and shoulders

If your neck joints or soft tissues are already restricted, these pressure shifts can amplify nerve sensitivity, leading to migraines.

Why Neck Dysfunction Plays a Key Role in Migraines

Many migraines—especially weather-related migraines—have a cervicogenic (neck-related) component. Dysfunction in the cervical spine can refer pain directly into the head.

Contributing factors include:

-Prolonged computer or phone use
-Poor posture
-Previous concussions or whiplash injuries
-Jaw clenching or TMJ dysfunction

During Chinook events, these areas become more reactive, increasing migraine frequency and severity.

Migraine Treatment at Active Sports Therapy in Calgary

At Active Sports Therapy, migraine treatment focuses on correcting the underlying mechanical and neurological contributors rather than masking symptoms. Chiropractic Care for Migraines Chiropractic care helps restore normal motion and alignment to the cervical spine, reducing nerve irritation and improving nervous system function.

Benefits include:

-Improved neck mobility
-Reduced muscle guarding
-Decreased headache intensity
-Fewer migraine episodes

Chiropractic care is particularly effective for neck-related and weather-triggered migraines. Active Release Techniques® (ART) Active Release Techniques® is an advanced soft-tissue therapy that targets muscles, fascia, and nerves contributing to migraines.

ART helps by:

-Releasing tight neck, shoulder, and jaw muscles

-Reducing headache trigger points

-Improving blood flow and tissue movement

-Decompressing irritated nerves

ART is highly effective for barometric pressure-related migraines, where muscle and nerve tension worsens with weather changes.

Benefits of Conservative Migraine Care

Many Calgary migraine sufferers rely on medication for temporary relief. While helpful in the short term, medication does not address the root cause of Chinook-related migraines.

Chiropractic care and Active Release Techniques offer:

-Drug-free migraine management
-Reduced frequency and severity of migraines
-Improved tolerance to Chinook winds
-Long-term headache prevention

Book Migraine Treatment in Calgary

If Chinook winds and barometric pressure changes trigger your migraines, help is available. Chiropractic care and Active Release Techniques® can significantly reduce headache frequency and intensity—so you can get back to living comfortably, even during Chinook season.

Book your migraine assessment at Active Sports Therapy in Calgary today and take control of weather-related headaches.

Active Release Techniques for Neck Pain

[vc_row][vc_column width="1/1"][vc_column_text]By: Active Sports Therapy

If you experience neck pain you are certainly not alone. Neck pain is an extremely common reason for visiting a doctor or chiropractor. Anyone who deals with neck pain knows that it can interfere with your daily life, from driving, to playing sports, to your concentration at work, or even just having a good nights’ sleep. A frustrating aspect of neck pain is that it is often recurrent and people will experience the same problem over and over again unless resolved.

The great news is, a new treatment technique known as Active Release Technique (ART) is proving to be a excellent results as it can treat many common neck problems, helping the individual to get back to doing the things they love to do.

When looking at the neck, we are taking a look at the upper portion of the spinal column called the cervical spine. A very complex system of muscles surround this area to help control movement and protect the area from injury. With several muscles doing many jobs, it’s no wonder why most people experience neck pain in their lifetime.

In the age of devices and more and more people doing jobs that require them to sit at a desk all day, often with improper posture, the neck muscles can become strained and painful. On top of all of this, your neck has the job of moving and coordinating your 10 pound head!

Types of Neck Injuries and What Can Be Causing the Pain

Tightness, weakness, and abnormal function of the neck muscles can stem from many different causes. This can come from strained posture when sitting at your desk, repetitive strain from playing sport, impact from sports such as hockey or football, muscle imbalances, weakness or tightness, car accidents (current or from days gone by), or sleeping with an improper pillow.

Over time these pressures can develop into what is known as micro-trauma. “A micro-trauma is very small scale damage that occurs in the muscles, tendons, joint capsules, and ligaments is response to small levels of strain. Initially micro-trauma is not painful, but may be perceived as a mild ache or tightness in the muscles. Although only small, this damage still needs to be repaired. The body responds to micro-trauma in a predictable way – by laying down small amounts of scar tissue to repair the area. Unfortunately, over time scar tissue will build-up and accumulate into what we call adhesions.” (ActiveRelease.com)

As more of these adhesions form, they can affect the function and movement of the muscles and joints around the injured area. This can cause pain, tightness and can even affect blood flow to the area.

ART stands for Active Release Techniques. All chiropractors at Active Sports Therapy are certified in this unique technique. It is a highly successful hands-on treatment method to address problems in the soft tissues of the body. ART is powerful when applied to neck injuries because it seeks out and treats these scar tissue adhesions that we outlined above.

Once we breakup restrictive adhesions, we can reinstate normal tissue flexibility and movement. What that means for the patient is that they will then have flexibility, balance, and stability throughout the injured area.

What to Expect at a Treatment

You can think of an ART treatment as a type of active massage. Active Release Techniques or ART has proven to be very effective in treating neck injuries. During an ART treatment, tension is applied to affected muscles, ligaments, and tendons. As the tension is applied, the practitioner or an assistant will then move the affected area and thus releasing tension and breaking up adhesions. This unique combination of direct pressure and specific guided movement patterns are the key to ART’s success in treating pain and injuries.

If you experience neck pain and have tried other routes, consult one of our chiropractors today. Each chiropractor at Active Sports Therapy is fully trained in Active Release Techniques. You may find that your nagging neck can be restored to it’s normal function in just a handful of treatments.[/vc_column_text][/vc_column][/vc_row]