Back-to-School and Backpack Safety: Tips for Parents and Kids

Photo by Tamara Bellis on Unsplash

As the school year starts, many parents and students focus on supply lists, new outfits, and adjusting to early wake-up calls. One important—but often overlooked—aspect of going back to school is backpack safety. A heavy or improperly worn backpack can lead to back pain, shoulder strain, and postural problems that linger throughout the year. Here’s how to keep growing spines healthy in the late summer and early fall.

Why Backpack Safety Matters

Children’s bodies are still developing, and carrying excessive weight on their backs can strain muscles, compress spinal discs, and contribute to poor posture. According to the American Academy of Pediatrics, a backpack should weigh no more than 10–15% of a child’s body weight. Exceeding that limit can cause discomfort, fatigue, and even longer-term musculoskeletal issues.

Choosing the Right Backpack

Size and Fit: Opt for a backpack that’s proportionate to your child’s torso. It should sit no more than two inches below the waist.

Padded Straps and Back Panel: Look for wide, padded shoulder straps and a cushioned back panel to distribute weight evenly and reduce pressure points.

Multiple Compartments: A pack with several pockets helps distribute heavy items (like textbooks) closer to the body’s center of gravity. This improves balance and reduces strain.

Waist or Chest Straps: If available, adjustable waist or sternum straps can stabilize the load and take pressure off the shoulders.

Proper Backpack Packing and Wearing

Heaviest Items Near the Back: Place the heaviest books and materials closest to the back panel, then layer lighter items in front.

Use Both Shoulder Straps: Slinging a backpack over one shoulder creates uneven loading, leading to muscle imbalances. Always encourage kids to wear both straps.

Adjust Straps for a Snug Fit: Straps should be tightened so the backpack sits flush against the back without sagging. A loose pack pulls the wearer backward, forcing forward lean.

Check Weight Regularly: Encourage children to clear out unnecessary items (old homework, unused binders) weekly.

When to Seek Professional Help

If your child complains of persistent back or shoulder pain, difficulty concentrating due to discomfort, or visible postural changes (rounded shoulders, forward head), it’s time to get an evaluation. At PAR 5 Physical Therapy, we assess posture, core strength, and movement patterns to develop a plan that may include:

Posture Education: Teaching kids how to stand, sit, and move without undue strain.

Core and Upper Body Strengthening: Simple exercises to support the spine and shoulders under load.

Manual Therapy: Techniques to release tight muscles—not just in the back, but often in the hips or neck, where compensations hide.

By taking these steps in late summer, you can ensure your child starts the school year with a healthy spine, free from unnecessary aches and pains.

PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ, get back to exercising and working out pain-free without taking time off or relying on injections or pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.

If you have questions about anything, big or small, just call or text 973-490-4955.