Back-to-school season means new schedules, new supplies, and — for many students — a new backpack. But if a backpack isn’t worn correctly, it can cause back, neck, and shoulder pain that can linger far beyond the school year. Fortunately, a few simple adjustments can make a big difference in comfort and posture.
1. Choose the Right Backpack
Go for Two Straps, Not One — Your child may feel cool slinging a backpack over one shoulder, but it can throw their spine out of alignment. If your child uses a messenger-style bag, make sure it’s worn across their body and not on one shoulder.
Look for Padded Straps and Back Support — A backpack with good support helps distribute weight evenly and protect your child’s back. Make sure the straps are at least two inches wide.
Pick the Right Size — The backpack should be no wider than your child’s torso and should sit just above their waistline and below their shoulders.
Additional Tips — Look for sturdy zippers, nylon fabrics that will resist rips and tears, and reflective materials to keep your child safe if they walk or bike to school early in the morning or home late in the evening.
2. Pack it Light
Follow the 10-15% Rule — A full backpack should weigh no more than 10 to 15% of your child’s body weight in order to prevent back pain, spinal misalignment, nerve compression, and other injuries. For example, a kid who weighs 100 pounds should carry no more than 10 to 15 pounds.
Pack Heavier Items Close to Your Back — Place heavy items, like textbooks and notebooks, close to the back of the pack, near the middle, to reduce strain and maintain your child’s center of gravity.
Use Compartments — Multiple compartments help distribute weight evenly and avoid having too much pressure on one part of your child’s back. If they want to carry a water bottle around with them in the pack’s bottle holder, make sure they balance it out with something else on the other side to avoid strain.
3. Adjust Your Straps
Tighten Both Straps Evenly — Loose straps can cause the backpack to sag, adding pressure on the shoulders. Tighten the straps to keep the backpack close to your child’s body. If the backpack swings from side to side when they walk, the straps are too loose.
Keep It Snug — The bottom of the backpack should rest in the curve of the lower back, not below the hips, and approximately one to two inches below the top of the shoulders. Wearing a backpack low on the back can cause kids to learn forward to counteract the weight, putting excess strain on their lower back and neck and chaffing their shoulders.
To take pressure off the shoulders, your child can also utilize the chest strap if their backpack has one. This helps stabilize weight and prevent the bag from bouncing or pulling.
4. Use Your Core and Legs to Lift
When your child puts on or takes off their backpack, they should bend their knees and engage their core muscles. Twisting or lifting it carelessly can strain their back. Additionally, never let your child wear one in the car, as it could put them at a greater risk of injury.
5. Take Breaks
If possible, kids should avoid wearing weight on their backs for long stretches. Additionally, encourage your child to only carry what they need for the day and use lockers or desks to store other items. You may also want to do regular cleanouts to ensure they aren’t carrying around items they don’t need.
6. Final Tip
Good habits are easier to form early in the school year. Teach kids to check their posture in the mirror, ensuring they stand tall with their shoulders level, straps even, and the backpack high on the back, to ensure they protect their spine and stay back-pain free. As they go to and from school, see if they lean forward or slouch.
Signs Your Child’s Backpack is Too Heavy
- Leaning forward while walking
- Shoulder or neck pain after wearing it
- Red marks or indentations on their shoulders from straps
- Tingling or numbness in arms or hands
Start the School Year Right with the Correct Backpack Posture
A well-fitted, properly worn backpack doesn’t just provide comfort — it also protects your child’s spine, muscles, and posture every school year. By choosing the right size, packing it smart, and wearing it correctly, students can head to school feeling confident without sore shoulders. Instilling good habits young means a healthier back for life.