Woman's Hospital of Texas - August 19, 2024

As your children head back to school this year, there are many things to prepare for — and backpack safety should be one of them. Many kids carry too much weight in backpacks for their bodies, leading to back and neck pain, headaches, fatigue and more. Backpacks that are ill-fitting or too heavy can even land kids in an emergency room or doctor's office. By helping your child choose the right backpack and giving them guidance on how to pack and wear it, you can help prevent injury.

Let's take a closer look at some things to know.

Remember weight considerations and what they're carrying

Beyond the backpack itself, you should consider what your child carries to and from school each day. Do they have access to a locker? Will they need to carry sports equipment in addition to school supplies? The American Academy of Pediatrics recommends a backpack weigh no more than 5% to 10% of a child's weight. For a 50-pound first grader, that's 5 pounds. The weight of textbooks and other supplies can add up quickly, and in some cases, a roller pack may be a better option, if your school allows them.

Traditional backpacks should be no wider than your child's body and should not extend more than 4 inches below their waist. If there's a waist belt, it should sit on the top of their hips. The pack should sit on the shoulders and close to the back after adjusting the shoulder straps.

How to choose the safest backpack and prevent injury

Pay close attention to the style, design and size of the pack. Bring your child with you to the store so they can try on different types and sizes. It can even be a good idea to bring books or weighted objects with you to see how the bag feels when packed. The backpack you choose should have the following features:

  • Wide, easily adjustable shoulder straps with built-in padding
  • Adjustable waist or chest strap to increase stability and distribute weight more evenly across the back
  • Compartments to help balance weight in the pack
  • Sturdy but lightweight with durable stitching
  • Reflective tape for visibility, especially if your child travels to or from school when it's dark outside

Tips for packing and wearing your backpack

Choosing a backpack is just the first step. How you pack it also affects its safety. Some tips include:

  • Pack the heaviest items — such as textbooks or laptops — first. Place them toward the center and bottom of the pack.
  • Use laptop sleeves, found in many modern backpacks, for easy and appropriate storage.
  • Put smaller school supplies and other items, such as pencil cases and water bottles, in the outer pockets for weight balance.
  • If it's not essential, leave it at home, in a locker or in the classroom.
  • If there's space between your child's back and the backpack, tighten the straps so it fits snugly against the body.

Once the pack is loaded up, it's not a bad idea to weigh it with a bathroom or other at-home scale. If you find it's more than 10% of your child's weight, reevaluate whether all the contents are necessary. Students should carry only what they need for that day.

Warning signs to look for if your backpack is too heavy

Parents and kids should be aware of the signs associated with consistently wearing a heavy backpack. If you notice red marks on your child's shoulders or changes in posture, their backpack may be the culprit.

Additionally, an ill-fitting or too-heavy backpack can lead to:

  • Pain in the neck or back
  • Tingling and numbness in the arms and legs
  • Headaches and fatigue

If your child is having trouble lifting the pack or getting it onto their back, it's probably too heavy. If your child insists they need everything inside, consider talking with their teacher to confirm which items are essential and which can stay at home.

Back to school should not mean the start of back pain or other injuries. If your child is experiencing negative symptoms from a heavy backpack, talk to your doctor for more prevention tips.