When used properly, backpacks are a handy way for students to carry books and supplies. But a backpack that’s too heavy or doesn’t fit right can cause harm to a child. To prevent injuries, choose the right backpack for your child, make sure it is not too heavy, and check that your child is carrying it correctly.

Choosing the Right Backpack

Pick backpacks for your children that have the following traits:

• Lightweight, but strong
• Two wide, padded shoulder straps (not just one strap)
• A padded back to protect against sharp objects inside the bag
• A waist and chest strap to help keep the bag stable
• Appropriately sized (isn't wider than your child's torso or hanging more than 4 inches below the waist)

A rolling backpack can be useful, but it can be difficult to roll over bumpy ground or snow or to carry on stairs. The American Chiropractic Association recommends using rolling backpacks only on a limited basis for students who are physically unable to carry one. This is because rolling backpacks may clutter school hallways, resulting in dangerous trips and falls. Think about how your child will need to use a rolling backpack. In some cases, it may not be the best choice.

Wearing a Backpack Safely

Children can hurt themselves by using poor posture to carry a heavy bag. They may arch their back, bend forward, twist or lean to one side. These positions can change the spine’s alignment so its discs can’t absorb shock as they should. Improperly carrying a backpack can injure muscles and joints in the back, neck and shoulders and cause problems with posture. In rare cases, it may cause nerve damage.

Talk with your children about how to safely wear a backpack. Help them adjust it and teach them to:

• Pack light. The backpack should be at a comfortable weight. Weigh it on a scale. When full, it shouldn’t be more than 5% to 10% of your child’s body weight.
• Organize the backpack well. Place heavy items low toward the center of the backpack.
• Only carry what’s needed. Make sure your children know not to carry a whole day’s worth of books and supplies at once.
• Use care when putting on and taking off a backpack. Children should avoid twisting too much. When picking up a heavy backpack, they should bend with both knees — not at the waist.
• Use both shoulder straps. This will help spread their weight and promote good posture. Tell your children not to sling both straps over one shoulder because this makes posture off-balance.
• Place the backpack evenly in the middle of the back. The backpack should sit about 2 inches above the waist. This will help prevent awkward postures.
• Tighten and loosen the straps as needed. The straps should be snug while wearing the pack to help hold the pack firmly to the body. Tell your children to loosen the straps before removing the pack so that it is easier to take off.

Talk with your child about any discomfort from the backpack. Watch your child put on and take off the backpack. If your child has pain or numbness in the arm or legs from the bag, talk with the school about ways to lighten the load. Make sure the school allows trips to lockers as needed. If the pain continues, talk with your child’s healthcare provider.