As a child, I remember when parents were concerned that their children were carrying too many books in their backpacks at school. Their concerns were quite valid: a lot of children whose backpacks were too heavy complained of joint pains. 

Fast forward to today. Whenever I’m in the Disney parks, I see grown adults carrying around huge backpacks like they’re ready for a week-long expedition up Mount Everest (shoutout to the Disney dad who had to unload every. single. item. from their backpack when going through security). Why are these same adults not concerned about themselves when they carry a heavy backpack for an entire day at the parks? Parents, read on till the end!

Heavy Backpacks: What Do the Experts Say?

While research on backpack weight and health focuses on school aged children, I wouldn’t completely ignore it when it comes to adults wearing backpacks. Recent research has shown that carrying more than 10% of one’s body weight and carrying a bag over only one shoulder is related to spinal pain. 

Researchers have also found that a backpack carried at the level of the waist (the lowest position) is correlated with discomfort at the waist. Interestingly enough, from experience, I’ve noticed a lot of park guests wearing their Loungefly backpacks this way. Conversely, a backpack carried closer to the shoulder blades (The highest position) is correlated to neck and shoulder pain.

One study even found that carrying a backpack that’s 20% body weight is correlated with a forward trunk lean. Other studies found that heavier backpacks correlate with forward head posture, shoulder asymmetry, and other postural deficits.

Posture: The Red Herring 

I want to emphasize a very important concept: posture is not directly correlated with joint pain. This idea is very different from what we were taught when we were younger. “Watch your posture,” and “sit up straight” were some of the sayings repeated over and over. However, the more it is studied, the more and more researchers find less of a correlation.

Again, I repeat: posture is not directly correlated with joint pain.

However, when you’re in the same posture for a really long time (like carrying your heavy backpack at the parks), your muscles are likely to fatigue, forcing your joints to take the load. And just like when your body is extra sore at the end of a park day because you weren’t prepared for those 20,000+ steps, your body will likely pay the price at the end of the day.

What if you carry your backpack on one shoulder? Or have a heavy crossbody bag? That ends up placing most of its load on one side of the body, altering hip, knee, and ankle biomechanics. If you’re already dealing with joint pains, putting even more load on those same joints will only make your park day more challenging! So, what should you do?

Lighten the Load!

You can certainly train yourself to be able to carry that heavy backpack for an entire day. Another (easier) option is to limit how much you pack for the day. Keeping your backpack light not only puts less load on your body and helps decrease the risk of joint pain and injury, but it also allows you to worry less about what’s in your backpack and focus more on why you’re at Disney: to have fun!  Here’s my absolute must-haves for whenever I visit the Disney parks:

• Sunscreen
• Lip balm/chapstick with SPF
• Reusable bottle for water
• Cooling towel
• Poncho (for the unpredictable Florida weather)
• Sunglasses
• Extra socks (for soggy feet after getting wet on a ride)
• Extra shirt
• Portable charger
• Hand sanitizer

Here are some honorable mentions: things that I don’t always carry with me to the parks but what you still might consider bringing.

• Portable fan
• Glide stick like Body Glide (for chafing)
• Small bag of tissues (for those who have allergies… or for when you’re crying during the Happily Ever After)
• Moleskin or band aids (for blisters)

While you’re at it, why don’t you use a smaller backpack in the parks? It will be much less of a burden to carry and it will still hold your park essentials. It will also be much easier to place at your feet during rides or store in smaller lockers. Here’s my go-to park backpack. Note: this backpack is different from my backpack pictured above only because my Eddie Bauer bag folds up much easier for plane travel.

What About Us Parents?!

If you’re shouting at the computer because I’m completely ignoring parents, this section is for you. Your children at the very least will need their own water bottle, sunglasses, poncho, and extra clothes. More stuff, great. However, the upside of being a parent of a toddler is that you have a stroller to place your bag in. Place that bag of extra clothes, diapers, snacks, and whatever else you really need in your stroller and you’ve just offloaded a lot of weight from your shoulders! Use a clip for your portable fan and a carabiner for water bottles and place them on your stroller handle and you’ve just freed up more space in your backpack!

What about parents of older kids? Have them participate in making the day magical by carrying a small backpack with extra clothes, a snack, and a water bottle! Do they insist on going backpack-free? Take their extra clothes and whatever you don’t immediately need for the day and place them in a locker. I encourage you to experiment to find ways to lighten your load. It will make your parks day that much easier.

So there you have it – my absolute must-haves to carry in my backpack when at the Walt Disney World. Got any other items you absolutely need in your backpack when you go to the Disney parks? Comment below! 

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