Backpack Safety 101 for Parents: Keeping Your Child’s Back Healthy and Strong

Joseph Chow, MD

Dear Parents and Guardians,

Backpacks are an everyday school necessity for school-aged children, helping them carry books, supplies, snacks, and sometimes even their favorite stuffed animal. But did you know that when backpacks are overloaded, or worn incorrectly, they can lead to back pain and posture problems, even at a young age?

Let’s take a moment to review how to keep backpacks comfortable, safe, and supportive for your child’s growing body.

 Why Backpack Safety Is Important

Children’s bones and muscles are still developing, and their bodies are more vulnerable to strain and imbalance. A heavy or poorly worn backpack can cause:

• Muscle fatigue
• Back, neck, or shoulder pain
• Rounded shoulders or poor posture
• Trouble balancing

Most of these issues are avoidable with just a few smart adjustments to what they carry and how they wear their pack.

Easy Backpack Safety Tips

1. Keep It Light
   A good rule of thumb: a backpack should weigh no more than 10% of your child’s body weight. If your child weighs 60 pounds, their backpack should be no more than 6 pounds. If it feels heavy to you, it’s probably too heavy for them.
2. Choose the Right Backpack
   Look for these features:

• Wide, padded shoulder straps to prevent digging into shoulders
• A padded back panel for extra comfort
• A chest or waist strap to help distribute weight
• Multiple compartments to organize items and spread the load

3. Teach Proper Wearing Habits
   Backpacks should always be worn with both shoulder straps. Slinging it over one shoulder might be quick, but it puts all the weight on one side, leading to strain. Straps should be snug so the backpack sits close to the back, not drooping below the waist.
4. Pack Strategically
   Encourage your child to only bring what is needed for the day. Place heavier items like textbooks closest to the back and lighter items in outer pockets. If a laptop or tablet is needed, it should be in a padded section close to the spine.
5. Schedule Weekly Backpack Clean-Outs
   You would be surprised what builds up in a child’s backpack old worksheets, forgotten permission slips, toys, and sometimes even half-eaten lunches. A regular clean-out helps remove clutter and lighten the load.
6. Support Healthy Habits
   Strong backs make carrying easier. Encourage your child to stay active through walking, biking, sports, or even simple playground play. Activities that build core strength and balance are especially helpful.

Quick At-Home Backpack Check

Take a minute to check your child’s backpack:

• Can they put it on easily without struggling?
• Are both straps being used and properly adjusted?
• Does the pack sit evenly across their shoulders and not sag low?
• Is the load necessary and well-balanced?

By helping your child develop safe backpack habits now, you are protecting their posture, comfort, and health for years to come.