Most children rely on backpacks to carry books and supplies to and from school and activities. But a backpack that’s too heavy or doesn’t fit right can cause harm.

Children can hurt themselves by using poor posture to carry a heavy bag. They may arch their back, bend forward, twist, or lean to 1 side. These positions can change the spine’s alignment so its disks can’t absorb shocks as they should. It can injure muscles and joints in the back, neck, and shoulders. It can cause problems with posture. It may even cause nerve damage.

Choosing the right backpack

Pick a backpack for your child that:

• Is lightweight but strong
• Has 2 wide, padded shoulder straps (not just 1 strap)
• Has a padded back, to protect against sharp objects inside the bag
• Has a waist strap, to help keep the bag stable

Wearing a backpack safely

Talk with your child about how to safely use a backpack. Help him or her adjust it. Teach your child to:

• Pack light. The backpack should be at a comfortable weight. Weigh it on a scale. When full, it shouldn’t be more than 10% to 20% of your child’s body weight.
• Only carry what’s needed. Make sure your child knows not to carry a whole day’s books and supplies at once. Tell him or her to make trips to his or her locker during the day.
• Use care when putting on and taking off the backpack. Your child should avoid twisting too much. When picking up a heavy backpack, your child should bend with both knees, not at the waist.
• Use both straps on both shoulders. This is to help spread the weight and promote good posture. Tell your child not to sling both straps over 1 shoulder. This makes posture off-balance. It can even lead to a curved spine.
• Position the backpack evenly in the middle of the back. The backpack should sit 2 inches above the waist. This will help prevent awkward postures.
• Tighten and loosen the straps as needed. The straps should be snug when your child is wearing the pack. This helps hold the pack firmly to the body. He or she should then loosen the straps before removing the pack. This makes it easier to take off.

If your child has pain

Make sure to talk with your child about any discomfort from the backpack. If your child has pain from the bag, talk with the school about ways your child can have a lighter load. Make sure the school allows trips to lockers as needed. If the pain continues, talk with your child’s health care provider.