Is Your Kid’s Backpack Too Heavy?
A Healthier Michigan
| 3 min read
Back-to-school season means new responsibilities for students, and more than likely, an over-stuffed backpack.
What many parents may not realize is that a too-heavy backpack can lead to serious back, shoulder, and neck pain. In addition to an appropriate weight, wearing the backpack correctly is also an important part of protecting a child's back and neck. Let's take a look at healthy backpack weight, tips on wearing a backpack properly and a few ways to manage backpacks during the school year.
How much should a backpack weigh?
Kids shouldn't carry a backpack that exceeds more than 15% of their body weight, according to the American Academy of Pediatrics (AAP).
Here’s a breakdown by body weight for how much a child should be carrying around in a backpack:
| Child’s Weight | Backpack Weight: |
| 50 pounds | 7.5 pounds |
| 75 pounds | 11.25 pounds |
| 100 pounds | 15 pounds |
| 125 pounds | 18.75 pounds |
| 150 pounds | 22.5 pounds |
If your child leans forward to support the weight, that's a sign the pack is too heavy, per the AAP. Talk to your child's primary care provider or pediatrician if they are dealing with back or neck pain.
How to wear a backpack correctly
When you're looking for a new backpack, have your child try on options at the store to get the best fit and comfort.
Here are some tips for your child to wear the backpack safely, per the American Academy of Orthopaedic Surgeons:
- The backpack should be the correct size for their height, have two broad and padded shoulder straps and a padded back. Skip messenger bags, which put too much weight onto one shoulder.
- Adjust the straps to keep the backpack in the middle of their back and directly against their back. This is 1 to 2 inches below their shoulders to their waist.
- The heaviest weight should sit along the curve of the lower back, so textbooks should sit closest to the body. Use the waist strap for carrying heavy loads.
- Wear both shoulder straps so the pack sits evenly and distributes weight across both shoulders.
- Use compartments in the backpack can also help manage the weight of their books and supplies, and distribute the school supplies evenly on the left and right sides.
- A roller bag may be a better option for kids who need to regularly carry heavy loads.
Tips for kids to manage backpack weight
Try these tips to lighten your child’s load:
- Have your child evaluate what they truly need to bring home each day.
- Watch water bottle size. Water is heavy, and a smaller bottle they can refill through the day can lessen weight.
- Use the locker to store items like textbooks or after-school activity clothing and gear during the school day.
- Repack the bag once a week to remove junk or unnecessary items.
- Check-in with teachers to see what resources can be utilized electronically. You can also ask if there are books that aren’t needed every day, so they can be stored at home.
Photo credit: Getty Images
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