Back to School: A Guide to Backpack Safety for Kids

As summer winds down and the back-to-school season kicks into high gear, there’s one school supply that can have a major impact on your child’s physical health: their backpack. A backpack that’s too heavy or worn improperly can lead to back, neck, and shoulder pain, and can even encourage poor posture. As a physical therapist, I want to share some simple tips to help your child start the school year off on the right foot—and with a healthy back.

Choosing the Right Backpack:

– Two Straps are Best: Always choose a backpack with two wide, padded shoulder straps. Messenger bags or bags with only one strap put all the weight on one side of the body, which can lead to muscle imbalances and pain.
– Look for a Padded Back: A padded back provides comfort and protects your child from being poked by sharp objects inside the pack.
– Consider a Waist Strap: For heavier loads, a waist or chest strap can help distribute the weight more evenly and take some of the pressure off the shoulders and back.

The “10-15% Rule”:

A child’s backpack should weigh no more than 10-15% of their body weight. For example, if your child weighs 80 pounds, their backpack should not exceed 8-12 pounds. This might mean leaving heavier books at school when possible or cleaning out the backpack regularly to remove unnecessary items.

Packing and Wearing It Correctly:

1. Pack it Smart: Place the heaviest items, like textbooks, closest to the child’s back. This helps to keep the center of gravity from pulling them backward.
2. Use Both Straps: This is non-negotiable! Using both shoulder straps distributes the weight evenly across the strongest muscles in the back.
3. Adjust the Straps: The backpack should fit snugly against your child’s back. The straps should be tightened so the pack sits high on the back, not sagging down toward their bottom.
4. Check the Bottom: The bottom of the backpack should not rest more than four inches below your child’s waistline.

Encourage your child to tell you if they are experiencing any pain or numbness in their back, shoulders, or arms. By following these simple guidelines, you can help them carry their load safely and comfortably all year long.