As families prepare for another school year, backpacks are getting filled with everything from folders and textbooks to laptops, lunch boxes, water bottles and sports gear. With all that extra weight, it’s worth taking a moment to make sure your child’s backpack fits properly and isn’t carrying more than they need.
A backpack that is too heavy or doesn’t fit well can contribute to neck, shoulder and back discomfort. A simple backpack check can help your child start the school year feeling comfortable and ready to learn.
A Quick Backpack Check
Keep it light.
As a general guideline, a child’s loaded backpack should be around 10–15% of their body weight. If your child weighs 60 pounds, for example, their backpack would ideally be around 6–9 pounds or less.
Check the fit.
The backpack should sit comfortably against your child’s back, with the bottom resting around the waist rather than hanging down toward the hips. Adjust both shoulder straps so the backpack stays close to the body.
Use both straps.
We know—wearing a backpack over one shoulder can look cooler. But using both shoulder straps helps distribute the weight more evenly and can reduce unnecessary strain on one side of the body.
Pack strategically.
Place heavier items, such as books or laptops, closer to the child’s back. Encourage kids to clean out their backpacks regularly so they aren’t carrying items they don’t need.
Pay attention to discomfort.
If your child regularly complains about neck, shoulder or back discomfort while wearing their backpack—or if they have difficulty putting it on or taking it off—it may be time to reassess the backpack’s weight and fit.
A Healthy Start to the School Year
Back-to-school season is a great opportunity to build simple habits that support your child’s health and comfort throughout the year. A properly fitted backpack may seem like a small detail, but small changes can make a big difference for growing bodies.
Before the first bell rings, take 30 seconds to check the fit, lighten the load and adjust those straps!
Wellness Wednesday is a community wellness collaboration between Flowers Plantation and Flowers Chiropractic.