Why Backpack Weight Matters
School is back in session, and soon your kids will have their backpacks filled.
Does it seem like they’re carrying around a 50-pound bag of rocks on their back?
Do you notice them struggling to put it on in the morning or needing help to pull the straps together to buckle?
Researchers and healthcare organizations are increasingly concerned about the effects of this extra weight on a child’s developing spine.
Carrying a load that exceeds the capacity of a young body can lead to real health risks.
The spine may experience compression, causing kids to lean forward, compensate with other muscles, and develop posture problems and pain.
To reduce this risk, it’s recommended to keep the backpack’s weight under 10% of the child’s body weight.
It’s estimated that more than 60% of children carry backpacks that weigh more than that.
For some kids, that can mean hauling around a backpack that’s close to their own body weight.
Backpack Tips to Protect Your Child’s Spine
Ergonomics
- When choosing a backpack, prioritize function over style. Look for wide, padded shoulder straps, an appropriate overall size, and multiple compartments to help distribute weight evenly.
The backpack shouldn’t be wider than your child’s torso or hang more than about 4 inches below the waist.
Fit
- Make sure the backpack is worn correctly, with both shoulder straps used.
The pack should sit high on the back, not sagging below the waistline or bouncing as they walk.
Packing
- Teach your child to place the heaviest items closer to the bottom and back of the pack, and to use all the compartments so the load is spread out instead of pulling in one direction.
When to Get Your Child Checked
If your child has developed poor posture, complains of neck or back pain, or seems to struggle with their backpack, let us know.
We’re happy to evaluate their posture and movement, address any spinal or movement issues early, and help prevent small concerns from becoming long-term
