Backpacks that are too heavy or worn incorrectly can cause problems for children and teenagers. Improperly used backpacks may injure muscles and joints which can lead to more severe back, neck and shoulder pain as well as posture problems. However, when used correctly they are a good way to carry the necessities of the school day. They are designed to distribute the weight of the load among some of the body’s strongest muscles.

When selecting a backpack, a few items to look for:

  • The correct size for your child. It shouldn’t be wider or longer than your child’s torso or hang more than 4 inches below your child’s waist.
  • Wide padded shoulder straps to prevent from digging into shoulders.
  • Two shoulder straps and multiple compartments help distribute the weight equivalently.
  • A lightweight backpack is best so there isn’t additional weight from the backpack itself. Recommended guideline is the backpack shouldn’t weigh more than 10% of the child’s weight.

To help prevent injury encourage your child to use both straps, tighten the straps so it is close to their body, use both knees when bending, and only carry necessary items at one time. Remember, the more space there is to fill, the more likely your child will fill it.