Watch That Backpack Load
Most children rely on backpacks to carry books and supplies to and from school and
activities. But a backpack that’s too heavy or doesn’t fit right can cause harm.
Children can hurt themselves by using poor posture to carry a heavy bag. They may
arch their back, bend forward, twist, or lean to one side. These positions can change
the spine’s alignment so its discs can’t absorb shock as they should. It can injure
muscles and joints in the back, neck, and shoulders. It can cause problems with posture.
In rare cases, it may cause nerve damage.
Choosing the right backpack
Pick backpacks for your children that have the following traits:
Lightweight, but strong
Two wide, padded shoulder straps (not just 1 strap)
A padded back to protect against sharp objects inside the bag
A waist and chest strap to help keep the bag stable
Appropriately sized (isn't wider than your child's torso or hanging more than 4 inches
below the waist)
A rolling backpack can be useful if your child is unable to care a backpack. But a
rolling pack can be hard to carry upstairs. It may also be hard to roll over bumpy
ground or in snow. The American Chiropractic Association recommends using rolling
backpacks on a limited basis for students who are physically unable to carry a backpack.
This is because it may clutter school hallways, resulting in dangerous trips and falls.
Think about how your child will need to use the bag. In some cases, it may not be
the best choice.
Wearing a backpack safely
Talk with your children about how to safely use a backpack. Help them adjust it. Teach
Pack light. The backpack should be at a comfortable weight. Weigh it on a scale. When full, it
shouldn’t be more than 5% to 10% of your child’s body weight.
Organize the backpack well. Place the heavy items low towards the center of the backpack.
Only carry what’s needed. Make sure your children know not to carry a whole day’s worth of books and supplies
at once. Tell them to make trips to their locker during the day.
Use care when putting on and taking off their backpacks. Children should avoid twisting too much. When picking up a heavy backpack, bend with
both knees—not at the waist.
Use both shoulder straps. This will help spread the weight and promote good posture. Tell your children not
to sling both straps over 1 shoulder. This makes posture off-balance.
Place the backpack evenly in the middle of the back. The backpack should sit about 2 inches above the waist. This will help prevent awkward
Tighten and loosen the straps as needed. The straps should be snug while wearing the pack. This helps hold the pack firmly
to the body. Tell your children to loosen the straps before removing the pack. This
makes it easier to take off.
If your child has pain
Talk with your child about any discomfort from the backpack. Watch your child put
on and take off the backpack. If your child has pain or numbness in the arm or legs
from the bag, talk with the school about ways to lighten the load. Make sure the school
allows trips to lockers as needed. If the pain continues, talk with your child’s healthcare