BACKPACK SAFETY FOR KIDS (AND ADULTS)!
Back-to-school season often means new supplies, fresh notebooks, and of course, backpacks. What many people don’t realize is the strain that backpacks can place on the spine. Children are especially vulnerable, but adults who carry heavy bags can also encounter similar issues. Preventing posture problems starts with awareness and a few simple changes.
Weight and Fit Matter
A backpack should never weigh more than 10–15% of the carrier’s body weight. That means a 70-pound child shouldn’t be hauling more than 7–10 pounds on their back. It’s easy for weight to sneak up on you, with textbooks, laptops, water bottles, and sports gear before you know it, the bag becomes too heavy. Over time, this can cause shoulders to slump forward, the head to jut out, and the lower back to arch unnaturally. Fit makes a difference, too. Straps that are too loose allow the pack to hang low, forcing the wearer to lean forward. This posture strains the neck and shoulders and can lead to soreness that lingers. Straps should be snug, and the backpack should sit evenly in the middle of the back, not sagging near the hips.
Smarter Packing and Carrying
Heavier items should be placed closest to the back panel of the backpack, with lighter items positioned toward the outside. This keeps the load balanced and reduces pulling forces on the spine. Using multiple compartments can help distribute weight more evenly. A waist or chest strap, when available, adds extra stability and reduces the burden on the shoulders. Both straps should always be used—slinging a backpack over one shoulder may feel convenient, but it creates uneven stress on the spine and can contribute to long-term imbalance.
For Your Health,
Dr. Scott Van Dam
