Expert guidance on reducing backpack strain and preventing injury in school-age children

Backpacks serve both fashionable and functional purposes, but they can sometimes become excessively heavy when filled with books, digital devices, musical instruments, sports equipment and other items.

While being prepared is commendable, children who walk to school or participate in extracurricular activities may be carrying more than their bodies can safely support.

As families engage in back-to-school shopping, understanding whether your child’s backpack is appropriately weighted and learning how to reduce the load becomes essential for their health and comfort.

Determining appropriate backpack weight

The modern school backpack has evolved considerably, but it hasn’t necessarily become lighter. Whether students carry textbooks, digital devices or a combination of both, they often also transport notebooks, water bottles, lunch containers and workout clothes. While each item may seem lightweight individually, collectively they can place unnecessary strain on developing bodies.

According to the American Academy of Pediatrics, indicators that a backpack may be too heavy include a child leaning forward to support its weight or experiencing difficulty while walking. The straps should not dig into the shoulders or cause discomfort.

Back injuries remain uncommon but possible, particularly if a child falls while carrying a heavy backpack, explained Sadika Kendi, a physician who chairs the academy’s injury-prevention efforts.

“It’s worse if, for example, they trip and fall and they have a huge, heavy backpack on their back. Then that’s just more weight that could increase the severity of an injury,” she told the Associated Press.

Although 10% to 15% of a child’s body weight is frequently cited as a guideline, there isn’t sufficient evidence to establish a universal standard, Kendi noted. Children vary in size, strength, physical development and daily routines, so caregivers should evaluate each child’s individual needs and, as a general principle, maintain backpacks at the lightest weight possible.

Selecting an appropriate backpack

Health authorities recommend backpacks featuring two wide, padded, adjustable straps.

The straps should be sufficiently tight to hold the bag close to the body, adjusted so that the bottom sits just above the child’s waist. A backpack equipped with a waist belt can also help distribute and support some of the weight more effectively.

Backpacks with wheels can prove helpful, especially for children with existing injuries, but experts indicate they may present challenges in schools with stairs or crowded walkways, potentially posing a tripping hazard.

Carrying only essential items

After families receive back-to-school checklists for classroom materials, conducting an audit of what a child genuinely needs to carry daily is advisable.

According to Samantha Ness, a history teacher in Phoenix, parents should prioritize ensuring children have basic supplies rather than focusing on trendy, decorative or expensive items.

Her students have access to classroom textbooks but are still expected to carry a laptop and charger each day. As technology becomes more integral to schoolwork, some students have discontinued bringing paper materials entirely, she noted. Instead, they depend on their devices, which can occasionally become distractions.

As students progress through school, Ness observed, backpacks can evolve into personal storage spaces, carrying items such as makeup, nail polish and hair dryers.

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