If your child struggles to lift their backpack, leans forward while walking, or complains of neck or back discomfort, it may be a sign their backpack is too heavy or not fitted correctly.
According to the American Academy of Orthopaedic Surgeons (AAOS), a child’s backpack should weigh no more than 10–20% of their body weight, especially for kids under 12.
Overloaded or improperly worn backpacks can lead to:
- Neck, shoulder, and back pain
- Muscle strain
- Poor posture
- Long-term spinal issues in severe cases
8 Backpack Safety Tips Every Parent Should Know
Here’s how to make sure your child’s backpack is safe and supportive:
- Choose the right size: The backpack should not be wider than your child’s torso.
- Keep it above the waist: It should hang no more than 4 inches below the waistline.
- Pick a backpack that fits, not one that fits everything.
- Use both shoulder straps to distribute weight evenly.
- Opt for padded straps and a back panel for comfort and support.
- Use a waist strap if the backpack has one.
- Place heavier items closest to the back.
- Declutter weekly to remove unnecessary items.
Pro Tip: Watch your child wear and adjust their backpack. If it looks uncomfortable or they complain of pain, reassess the fit or weight.
Protect Your Child’s Spine with Iowa Ortho
Back pain doesn’t have to be part of the school year. With the right backpack, proper posture, and a little awareness, your child can stay pain-free and focused on learning.
If your child is experiencing back discomfort or you have questions about pediatric orthopedic care or injury prevention, call Iowa Ortho at 515-247-8400 or request an appointment online.
Let Iowa Ortho be your trusted partner in keeping kids active, healthy, and pain-free—this school year and beyond.