Backpacks & Back Care: Set Students Up for a Healthy School Year

As students prepare for the new school year, it’s easy to focus on school supplies, routines, and schedules. But one important thing that often gets overlooked is the backpack—and how it can affect a child’s physical health.

At our clinic we treat many adults and families with children who could be impacted by poor backpack habits—and we want to help promote healthy habits early. Whether the school-age kids in your life are your own children, grandchildren, or part of the families you care about, this is important information worth sharing.

Backpacks can be surprisingly heavy, and if worn or packed incorrectly, they can put growing bodies at risk for long-term back issues. For instance, many 6th graders carry 18 to 30 pounds—well over the 15% body weight limit recommended by the American Academy of Pediatrics.

Here’s how you can help protect the back health of students in your community:

 4 Smart Tips for Backpack Safety

1. Know the weight limit. A child should carry no more than 15% of their body weight. Example: An 80-pound student should carry no more than 12 pounds.

2. Lighten the load. Help students sort through their backpacks daily to avoid unnecessary weight. If a lighter load isn’t possible:• Try a rolling backpack• Pack heavier items closest to the back for better support

3. Adjust the fit. The backpack should sit across the mid-back, supported by the strongest back muscles. Make sure straps are snug—not too loose—and the bag doesn’t hang below the lower back.

4. Use both straps. Wearing a backpack on one shoulder may look cool, but it can strain muscles and joints. Using both straps evenly distributes weight and reduces risk of injury. Start Healthy Habits Early.

Good back care habits can lead to a lifetime of better posture, fewer injuries, and improved comfort—especially during those rapid growth years.