Choosing the Right Backpack for Your Child: What Parents Should Know
- morganspecht2
- Aug 21
- 2 min read
As children head back to school, one often-overlooked item can have a big impact on their health: the backpack. While backpacks are essential for carrying supplies, improper selection and use can lead to discomfort, poor posture, and even long-term musculoskeletal issues.
Why Backpack Choice Matters
Research shows that carrying a backpack that exceeds 10–15% of a child’s body weight can lead to musculoskeletal discomfort, including back, neck, and shoulder pain (1). A recent study found that nearly one-third of children carried overloaded backpacks, with negative effects on postural stability—especially in children with overweight or obesity (2).
Overweight backpacks can cause:
Forward body tilt and poor posture
Muscle strain and fatigue
Increased risk of falls and injuries
Long-term spinal compression or alignment issues (3).
How to Choose a Healthy Backpack
Experts recommend the following features for a safe and ergonomic backpack (4,5):
Size-appropriate: The backpack should be no wider than your child’s torso and should sit just above the waist.
Two, wide, padded shoulder straps: These help distribute weight evenly and reduce shoulder strain.
Padded back panel: Adds comfort and protects from sharp objects inside.
Chest and waist straps: Help stabilize the load and improve posture.
Multiple compartments: Allow for better weight distribution.
Packing Tips for Parents
Place heavier items (like textbooks) closest to the back.
Use compartments to balance the load.
Encourage weekly clean-outs to remove unnecessary items.
Teach children to wear both straps and adjust them properly.
Other Considerations
Rolling backpacks may be helpful but can pose tripping hazards and are difficult on stairs.
Digital resources can reduce the need for heavy textbooks.
Monitor your child’s posture and ask about any discomfort they may feel.
By choosing the right backpack and teaching proper use, you can help your child stay comfortable, safe, and focused throughout the school year.
When to Seek Professional Help
If your child mentions back, neck, or shoulder discomfort—or if you notice changes in posture or movement—it’s a good idea to consult a physiotherapist. A physiotherapist can assess your child’s posture, movement patterns, and backpack use, and provide personalized strategies to prevent injury and support healthy development.
Early intervention can make a big difference in preventing long-term issues and helping your child feel confident and comfortable at school. Contact our team at Leduc Physio with any questions you may have www.leducphysio.ca
(780) 980-5443
References
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