Why Should You Wear Both Backpack Straps?

Using both straps spreads the weight across the back, while a pack on one shoulder can make you lean and curve the spine.

Published October 26, 2026 · 3 min read · Topic: Size, Fit & Comfort · Size & fit

Typical situation

You carry your backpack on one shoulder because it looks easier, and you wonder whether it matters.

Main answer · berabags Editorial Team · Fit view

It spreads the weight. OrthoInfo says the correct use of both wide, well-padded shoulder straps will help distribute the weight across the back, and AOTA says wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.

What the sources say

OrthoInfo’s first tip is to always use both shoulder straps, which helps to distribute the weight across the back.
AOTA says to distribute weight evenly by using both straps.
It says that wearing a pack over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.
AOTA also says to select a pack with well-padded straps, because shoulders and necks have many blood vessels and nerves that can cause pain and tingling when too much pressure is applied.

What to do

Put both arms through the straps every time.
Adjust the straps to the same length.
Check in a mirror that the pack is centred.
If one shoulder aches, review the load and the strap fit.
For a short step, such as a quick walk, still use both straps.

Common reasons people use one strap

Looks and convenience are the usual reasons. The sources suggest that comfort and posture are better served by two straps.

A quick check you can do at home

Stand with your back to a mirror and look over your shoulder. Both straps should lie flat, with the pack centred between the shoulder blades and the shoulders level. Repeat with the pack loaded. If one shoulder drops, or the pack leans, the straps are uneven or the load is unbalanced inside the pack. Fix this first, because it is the easiest change to make.

Where this answer stops

The advice comes from guidance for children and teenagers. Adults may use one strap briefly, but the principle of sharing the load is the same.

Sources and further reading

Three more perspectives

berabags Editorial Team · Fit view

Wear the pack so it sits centred. If one strap sits looser than the other, adjust it until the pack hangs level, which you can check in a mirror.

berabags Editorial Team · Maintenance view

Teach the habit early. A child who always uses both straps keeps the habit, and an adult who has slipped into one-strap carrying can reset it with a few days’ attention.

berabags Editorial Team · Use view

If a pack feels better on one shoulder, that is a sign that the straps need adjusting or the load needs lightening, rather than a reason to change the way you wear it.

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