How to Properly Wear a Backpack

Encouraging your child or teenager to wear their backpack properly is an absolute must as we head into back to school season. Wearing a backpack properly will help your kids prevent back and shoulder pain as well as poor posture. 

It’s never too early for kids (or too late for adults!) to learn good backpack habits. Here’s how to fit your child’s backpack correctly.

1. First, get the right fit.
   Your kiddo’s backpack should not sway from side to side as they walk. It should fit closely to their body and rest high on their back. Take the time to adjust the straps so that the backpack sits about 2 inches above their waist. Backpacks carried low on the back can create a forward leaning position, which can lead to lower back pain. Carrying the backpack higher will help avoid this problem. If the backpack includes a waist or chest strap, encourage your child to use it, as this will help evenly distribute the pack’s weight.
   
   

2. Carry the right weight.
   The American Academy of Pediatrics recommends that children should carry no more than 10-20% of their body weight in their backpack. Depending on your child’s age and size, this means that their backpack should weigh no more than 4-15 pounds. Help your child lighten their backpack by purging items that are unneeded or can be stored at school, home, or in their locker. If their backpack must contain heavy materials, consider a rolling backpack instead that can be pulled.
   
   

3. Avoid common mistakes.
   One common mistake backpack carriers make is slinging it over one shoulder. This distributes the weight of the pack unevenly and may cause misalignments in the spine, hips, and shoulders. To help keep the backpack from swaying, load the heaviest items closest to the center of the bag. Avoid purchasing backpacks with skinny straps. Look for padded, wide straps to ease the load on the shoulders. 

Help your child be kind to their spine this season by ensuring their backpack fits properly and isn’t overloaded with too much stuff. Back to school season brings enough stressors–back pain doesn’t need to be one of them!