During the school year, our children walk to and from school carrying backpacks filled with books and materials. Parents should be aware that a heavy backpack could cause back pain in their child. Here are a few guidelines that can help avoid injury and back pain.

• Wear both straps
  Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed.

• Wear the backpack over the strongest mid-back muscles
  Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back.

• Lighten the load
  Keep the load at 10-15% or less of the child’s bodyweight. Carry only those items that are
  required for the day. Organize the contents of the backpack by placing the heaviest items
  closest to the back. Some students have two sets of books so as not to have to carry the
  heavy books to and from school.

Resources

Backpack Safety - KidsHealth.org

Backpacks and Back Pain in Children - Spine-Health.com