Five Backpack Safety Tips to Prevent Back, Neck and Shoulder Pain

As the school year draws near, it is time for back to school shopping. One important item on most kids’ lists is a backpack. Backpack selection shouldn’t be just about style. Backpacks must also be safe and functional to prevent neck pain, back pain or even a shoulder injury.

Perhaps you’ve seen kids with their backpacks stuffed to the brim, hunched over, walking to class. Don’t let this be your student. The following five tips will help you and your child select and use a backpack safely.

1. Choose a backpack that is made of lightweight material and has padded straps and a padded back to provide cushioning while it is worn.
2. Don’t overfill backpacks or put too many heavy objects inside them. Backpacks should never weigh more than 10-20% of child’s total body weight. Heavy backpacks can strain developing joints and muscles, which can lead to neck pain or back pain. If a backpack is too heavy, it will pull the child backward, causing them to compensate by bending forward. This can cause the spine to compress.
3. Tighten straps, so the backpack is close to the body. Correct placement should have the bottom of the backpack landing about two inches above the waist.
4. Encourage kids to wear backpacks with both straps over their shoulders. Avoid wearing only one strap over the shoulder. Also, avoid purchasing a backpack that only has one strap. Most backpacks are designed with two straps as this distributes the weight more evenly across the back. Wearing a backpack across one shoulder throws the child’s balance off center and may cause muscle spasms as well as back and shoulder pain.
5. When filling backpacks, place the heaviest items towards the back of the backpack and any lighter items up front. Have the child only bring to school (or home from school) the things that are necessary for the day (or night) ahead.

Backpacks are an essential item for students but must be used safely to avoid unnecessary strain on kids’ growing bodies. If your child has any pain in their legs or arms while wearing a backpack, schedule an appointment with their doctor or an evaluation with a physical therapist to find out how it can be resolved.

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