We’ve all been there, rummaging through a disorganised bag, struggling to find keys buried under a mountain of items or feeling the uncomfortable pull of an unevenly packed bag. Packing a bag the wrong way doesn’t just create frustration; it can also lead to discomfort, poor posture, and unnecessary strain on your back.
Whether you’re commuting, travelling, or just running errands, the way you pack your backpack affects your comfort and balance. A well-organised bag helps you carry essentials with ease, ensures weight is evenly distributed, and provides easy access to the items you need most.
We’ve created a guide to help you pack your backpack properly so that it supports your back, reduces strain, and makes your day more organised. In this blog we’ll discuss bag packing techniques and suggest how best to pack a Healthy Back Bag.
What Is the Most Efficient Way to Pack a Backpack?
The key to packing a backpack efficiently is balance and organisation. Distributing weight evenly ensures that no single area of your back is overburdened, helping to maintain good posture and reduce discomfort.
Here’s how to make packing more efficient:
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Choose the right bag: Select a backpack that suits your needs. Think about size and how much stuff you intend to carry. A well-designed bag with compartments like the Healthy Back Bag allows for better weight distribution so think about choosing a bag with plenty of pockets and places to store your stuff. This will help keep you organised but also ensures the contents don’t pile up inside the bag, pooling weight in one area which can cause drag on your spine and joints.
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Adjust the straps: Ensure your bag sits comfortably against your body and takes account of your body shape. Adjusting the straps for maximum comfort will help prevent strain and long-term impact on your back and shoulders. Learn how to wear a crossbody bag for optimal support.
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Pack only the essentials: A lighter bag is a more comfortable bag. Prioritise what you truly need.
Packing efficiently not only supports your back and spine but also makes your belongings more accessible throughout the day. A well-packed bag which sits across the body not only leaves your hands free but means that you can swing the bag around and access your things without constantly having to take the bag on and off. This helps prevent twisting movements which in turn protects the spine.
What Order Should I Pack My Backpack?
Packing your bag in the right order helps overall balance when you’re on the move, prevents items from getting squashed, and ensures essentials are within reach. Follow this simple step-by-step method:
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Pack heavy items first: Place heavier items, such as a laptop or books, closest to your back to maintain balance. This prevents the bag from pulling away from your body, reducing pressure on your back and shoulders.
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Mid-weight items go next: Items like a water bottle, lunchbox, or umbrella should be placed in the middle of the bag. If possible, use handy side pockets or internal compartments to prevent your belongings from moving around.
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Place lighter, frequently used items on top: Personal belongings like your phone, wallet, tissues or wipes and even hand sanitiser should be easily accessible and placed in the external or top compartments.
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Utilise built-in pockets: We all love a pocket! Internal compartments are great for keeping documents, pens, glasses or personal items separate while zipped pockets help keep valuables secure and quick to locate. External pockets provide quick access to essentials like keys, phones, or water bottles, while hidden compartments add an extra layer of security. Bags with well-placed pockets reduce the hassle of rummaging through belongings especially when travelling or commuting. The Healthy Back Bag is designed with this in mind and has strategic compartments to help distribute weight evenly and keep essentials organised. Learn more about how our unique teardrop shape and design supports your back health.
What Are the Best Packing Techniques?
Different situations call for different packing strategies because what you need to carry, and how you carry it, varies depending on where you're going and what you're doing. For example, the way you pack for a weekend getaway is completely different from how you’d pack for a work meeting, a gym session, or even just a day of running errands.
For travel, organisation really is key. A carry-on with multiple compartments helps keep essentials like travel documents, chargers, and toiletries easily accessible, while packing cubes or zippered sections can separate clean clothes from laundry. If you're heading to the office, a structured bag with pen slots and a dedicated space for cables and notebooks keeps everything tidy and professional.
On the other hand, if you’re packing for a casual day out, you might prioritise a lightweight bag with quick-access pockets for your phone, keys and water bottle. For the gym, a bag which has pockets for headphones, space for a towel and a change of clothes is a game-changer.
The way you pack also depends on how organised you like to be. Some people prefer having a place for everything, while others don’t mind tossing things into one main compartment. But no matter your style, a well-designed bag that matches your needs can make packing (and unpacking) so much smoother.
Here are some tried-and-tested techniques:
For Daily Use or Commuting
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Write a checklist: Write down the essential items you need to bring to avoid overpacking.
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Use internal pockets: Keep small items like keys clipped onto a D-ring so they stay secure inside your bag. In our Healthy Back Bag range, this is available in our small and medium bags.
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Bring reusable items: If you can, try using a collapsible water bottle which will save some space and keep you hydrated while on the go.
For Travelling
Every trip is different, and so are your packing needs. Whether you’re off on a weekend city break, a two-week beach escape, or a work trip with a bit of sightseeing at the weekend, how you pack can make all the difference.
For a short weekend getaway
A well-organised backpack or a compact cabin bag is all you need. Versatile pieces, a few travel-sized toiletries and a minimal makeup bag, and you’re sorted.
For longer trips
This requires a more strategic approach and is where a capsule wardrobe comes in handy. A selection of mix-and-match outfits and lightweight, crease-resistant fabrics makes a huge difference.
Dodging Cabin Bag Fees
With airlines increasingly charging for checked luggage, packing light is a skill worth mastering. A soft-shell bag that fits within airline limits and rolling your clothes instead of folding them saves space and wearing your bulkiest items (like a jacket and trainers) on the plane means more room in your bag. A well packed bag also makes the perfect footrest!
Here are some top tips for packing for travelling:
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Roll your clothes: This saves space in your backpack and keeps them wrinkle-free.
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Use packing cubes: They help organise different types of items (clothes, toiletries, electronics) and are particularly beneficial if bags don’t have separate compartments.
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Pack travel-sized toiletries: Reduce bulky items to keep overall bag weight down and keep with carry-on restrictions.
For Walking or Hiking
If your trip includes exploring the outdoors, whether it’s a casual countryside stroll or a more challenging hike, the right bag is just as important as what’s inside it. A comfortable, well-fitted backpack with padded straps and good weight distribution can make all the difference on a long trek.
Think about the following essentials for a walk or hike:
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Water: A refillable bottle is a must, especially if you’ll be out for hours
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Snacks: A mix of energy bars, nuts, or fruit can keep you going
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Wet Weather Protection: A lightweight waterproof jacket or poncho can be a lifesaver if the weather turns
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Navigation Tools: Whether it’s a map, a GPS app, or a trusty compass, it’s always good to have a way to find your route
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First Aid Kit: A small kit with plasters, antiseptic wipes, and pain relief can come in handy
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Sun Protection: Sunglasses, sunscreen, and a hat if you’re out in the sun for long periods
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A Power Bank: If you’re using your phone for maps or photos, a portable charger is always a good idea.
For shorter walks, a lightweight crossbody or waist bag might be all you need, while longer treks call for a more supportive backpack. Whatever the distance, a well-packed bag makes the journey all the more enjoyable.
Here are some of our suggestions for packing a bag for walking or hiking
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Keep essentials accessible: Items like sunscreen and snacks should be in an easy-access pocket which will reduce twisting on the spine and awkward shoulder movements.
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Distribute weight evenly: Avoid packing all heavy items on one side to prevent muscle strain. There’s nothing worse than being in pain when you’ve still got 6 miles to walk back. Use of pockets and compartments will help with this and a well balanced bag will make a huge difference to your posture as you leap over those stiles!
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Don’t overpack: Carry only what you need; an overloaded bag can lead to back pain.
Packing your bag strategically helps prevent overpacking, which can cause excessive stress to your back and shoulders. The Healthy Back Bag is expertly designed to prevent this with intelligently designed pocketing that promotes even weight distribution along with a padded, adjustable cross-body strap which leaves you hands-free when you are out and about.
Ensuring Your Bag Is Packed for Comfort and Support
Packing your backpack correctly isn’t just about staying organised, it’s about protecting your back and making your day easier. By distributing weight properly, choosing the right bag, and keeping essentials accessible, you can prevent discomfort and strain. One of the features of The Healthy Back Bag is its ergonomic shape. With no rigid structure to the bag, it hugs the natural curve of the back, distributing the weight evenly down the spine. So this, combined with the strategic pocketing also shares the weight evenly around the bag. All this makes the bag feel lighter, puts less stress on your neck, back and shoulders, and both looks good and feels good.
If you’re looking for a supportive, comfortable bag with plenty of space and organisational features, check out our crossbody backpacks and sling bags designed with your back health in mind.