Orthopaedic Tips for Backpack Safety

As kids return to school, many parents focus on new school supplies, after-school activities, and adjusting to new routines. One detail that often gets overlooked, however, is backpack safety. A poorly fitting or overloaded backpack can cause strain on a child’s back, shoulders, and neck, sometimes leading to long-term spine issues. 

At Orthopaedic Specialty Group, we believe prevention is key—especially when protecting growing spines.

Why Backpack Safety Matters

Children’s bones and muscles are still developing, which makes them more vulnerable to injuries caused by poor posture or repetitive strain. Wearing a heavy or improperly fitted backpack can lead to:

• Back and neck pain
• Poor posture
• Shoulder and arm discomfort
• Long-term spinal problems, if left unaddressed
  

Teaching kids safe backpack habits early can help them avoid unnecessary pain and build lifelong healthy habits.

Tips for Safe Backpack Use

1. Choose the Right Backpack

• Look for backpacks with two wide, padded shoulder straps and a padded back.
• A waist or chest strap helps distribute weight more evenly.
• Avoid single-strap or fashionable mini-packs that don’t provide proper support.

2. Pack Smart

• Keep the heaviest items, like textbooks, closest to the child’s back.
• Use all compartments to distribute weight evenly.
• Encourage kids to only carry what they need for the day to avoid overloading.

3. Watch the Weight

• A child’s backpack should weigh no more than 10–15% of their body weight. For example, a child who weighs 80 pounds should carry no more than 8–12 pounds.
• If it’s too heavy, consider using a rolling backpack or keeping extra supplies at school.

4. Wear It Correctly

• Both shoulder straps should always be used to prevent uneven strain.
• Adjust straps so the backpack rests in the middle of the back, not low on the hips.
• Make sure the bottom of the backpack sits no more than four inches below the waistline.

5. Pay Attention to Warning Signs

If your child frequently complains of back pain, tingling in the arms, or has noticeable posture changes, it may be time for an evaluation.

Protect Your Kids’ Spinal Health with Orthopaedic Specialty Group

Back-to-school season is exciting, and with the proper precautions, parents can make sure backpacks don’t become a source of pain. At Orthopaedic Specialty Group, our team is here to support families with guidance, prevention, and treatment for spine health at every stage of life.

If you’re concerned about your child’s posture, spine health, or back pain, schedule an appointment with one of our specialists today.