Backpack Safety Tips for Kids: Protecting Your Child’s Back This School Year Good Health
Backpack Safety Tips for Kids: Protecting Your Child’s Back This School Year

With the start of a new school year, whether your child is learning online or in the classroom, the backpack remains a must-have. It’s a functional accessory, but when used incorrectly, it can lead to back pain, poor posture, and long-term issues, especially in young children.

At Iowa Ortho, we want to help families create healthy backpack habits from day one.

Are Backpacks Causing Back Pain?

If your child is struggling to lift their backpack, leans forward while walking, or complains of neck or back pain, it might be time to make a change. According to the American Academy of Orthopaedic Surgeons (AAOS), a child’s backpack should weigh no more than 10–15% of their body weight, especially for children 12 years and under.

Overloaded backpacks can lead to:

  • Neck and shoulder pain

  • Poor posture

  • Muscle strain

  • Long-term spinal issues in extreme cases

Backpack Safety Tips Every Parent Should Know

To protect your child’s spine, follow these tips from the National Safety Council (NSC) and Iowa Ortho:

  • The backpack should not be wider than your child’s torso
  • It should hang no more than 4 inches below the waist
  • Choose a backpack that fits your child—not all their stuff
  • Use both straps to evenly distribute weight
  • Pick one with padded shoulder straps and back panel
  • Use a waist strap if available
  • Place heavier items near the center of the pack
  • Clean out backpacks weekly to remove unnecessary items

Pro tip: Observe your child putting on and wearing their backpack. If they struggle or complain of discomfort, the fit, or the contents, might need adjusting.

Keep Your Child’s Spine Safe All Year Long

Back pain doesn’t have to be part of the school experience. Help your child develop smart, spine-safe habits by starting with the right backpack and proper posture.

If your child is experiencing back discomfort or you have questions about injury prevention, contact Iowa Ortho at 515-247-8400 or schedule an appointment online.

Creating strong habits now can prevent big problems later. Let Iowa Ortho be your partner in back health and injury prevention—this school year and beyond.