Protect Your Children's Back Health: Essential Tips for Proper Backpack Use

Backpacks are a staple of school life, serving as a practical way for children to carry books, supplies, and personal items, while also allowing them to express their style. However, improperly packed or worn backpacks can cause significant strain on young, growing muscles and joints, leading to discomfort and long-term health issues.

As the new school year begins, it's vital for parents and guardians to ensure children are using backpacks safely and effectively. First, pay attention to the weight of the backpack. It should not exceed 15% of your child's body weight. For example, a 60-pound child should carry a pack weighing no more than 9 pounds. Carrying excess weight often causes children to lean forward, which can alter the natural curve of the spine and lead to rounded shoulders and increased upper back curves, resulting in pain in the back, shoulders, and neck.

Proper adjustment and wearing technique are crucial. Backpacks should be worn using both shoulder straps to evenly distribute weight and prevent leaning to one side, which can cause spinal curvature and muscular imbalance. Straps should be tightened so the pack sits high on the back, aligned with the shoulder blades, and be snug enough to prevent sway while walking.

Choosing the right backpack features also makes a difference. Look for models with wide, padded straps to avoid cutting into shoulders, multiple compartments to distribute weight evenly, a waist belt to transfer some load to the hips, and reflective materials for visibility during walk or bike commutes. Lightweight backpacks are preferable to avoid adding unnecessary weight.

To keep their backs healthy, children should make frequent stops at lockers, avoid carrying unnecessary items, and choose backpacks that fit well and support proper posture. Educating children on correct backpack habits can prevent back pain and promote long-term musculoskeletal health.

By implementing these tips, parents can help their children enjoy a comfortable, healthy school year and avoid potential back problems caused by improper backpack use.

[source: https://medicalxpress.com/news/2025-08-backpacks-kids-healthy.html]