Does your child’s backpack make the grade? Chances are…it doesn’t.

These days, physical therapists are seeing an increase in problems caused by overloaded and improperly worn backpacks. But there are a few things you can do to help your child make sure their backpack isn’t causing them physical problems. The two most important factors are posture and backpack weight — here are some pointers on how to keep these two things from adding to the problem: 

Aim for good posture.

Using good backpack posture is an excellent way to prevent injury, strain or low back pain. To achieve proper posture, be sure the pack is properly positioned on the back. By making sure the backpack sits evenly, the weight is distributed among the body’s strongest muscles. When the backpack rides lower, it can cause children to use a posture that may lead to injury or strain.

Messenger-style or sling backpacks are not ideal for good backpack posture. Instead, a parent’s best bet is to select a backpack with two wide, padded shoulder straps. Students should always use both straps to evenly distribute the backpack’s weight.

Avoid overloading.

Backpacks that are too heavy are a concern, especially because children still have developing musculoskeletal systems. A good rule of thumb is that a backpack shouldn’t weigh more than 10 percent of your child’s body weight. So, if your child weighs 80 pounds, the total weight of the pack shouldn’t be more than eight pounds.

While it’s very important to be mindful of the backpack’s weight, you should also show your child how to pack their books and school supplies correctly. The heaviest items should always be closest to their back, and lighter items can go further away or in outside zipper pockets.

As a last resort, students can split books between their backpack and arms. You can also encourage your child to make more frequent stops at their locker, so they aren’t always carrying as much.

What to look out for. 

Purchasing a backpack that fits appropriately, as well as instructing your child on proper posture, is an important first step. But there are also a few things parents can look out for that may indicate their child’s backpack is a problem, including:

• Red marks on the shoulders
• Pain when wearing the backpack
• Tingling or numbness in the arms

Most important, never ignore back pain in children. If you have concerns, talk to your family doctor. And if you’re looking for more tips on how to keep your whole family healthy, make sure to check out our blog.