Back-to-School Backpack Guide: A+ Tips for a Perfect Fit All Year Long

As the new school year begins, the right backpack fit is just as important as having the necessary school supplies. Did you know that a poorly fitted backpack can lead to back pain and posture issues? “Children carrying backpacks that are more than 10-15% of their body weight are at risk of developing back and shoulder pain,” Dr. David Siambanes, a pediatric orthopedic surgeon at St. Joseph’s Children’s Hospital explains. 

A well-fitted backpack can make all the difference in your child’s comfort and health. From choosing the right size to adjusting those tricky straps, this quick guide will help make sure your child's backpack is as comfortable and supportive as possible, setting your child up for a pain-free and successful school year. 

1. Size It Right 

• Measurements Matter: Select a backpack that is appropriate for your child's size. It should be no wider than their torso and extend from about two inches below the shoulder blades to waist level. “Make sure the backpack is not too large. The right size ensures it sits comfortably on your child’s back without sagging below their hips,” Dr. Siambanes adds. 

2. Strap Up for Comfort 

• Padded Straps are a Must: Look for backpacks with wide, padded shoulder straps to help distribute weight evenly. Avoid thin straps that dig into shoulders. The straps should be snug but not too tight. If available, use chest and waist straps to help distribute the weight more evenly. 

• Adjust, Adjust, Adjust: Tighten those straps so the backpack sits two inches above the waist and rests in the curve of the lower back. “Properly adjusted straps ensure the weight of the backpack is centered and balanced, reducing the risk of back pain and poor posture,” Dr. Siambanes advises. 

3. Pack Like a Pro 

• Heavy Lifting: Place heavier items like textbooks closest to the back to maintain balance and reduce strain. A backpack with multiple compartments can help distribute the weight of all items inside the bag more evenly and avoid concentrating weight in one area. 

• Keep It Light: The total weight of the backpack should not exceed 10-15% of your child’s body weight. “Overloading can lead to a higher risk of children developing back and shoulder pain,” Dr. Siambanes explains. 

4. Monitor and Educate 

• Regular Checks: Periodically check your child’s backpack fit and adjust as needed. Look out for signs of discomfort like red marks or posture changes. 

• Teach Proper Usage: Educate your child on the importance of using both shoulder straps and not overloading their backpack. Dr. Siambanes recommends teaching your child to wear the backpack with both straps and to carry only necessary items can prevent unnecessary strain and injury. Encourage your child to use their locker or desk to store items when possible. 

“Properly fitting backpacks and reducing prolonged wear time are crucial for children's spinal health. By minimizing the time kids carry their backpacks—through ride sharing to school and utilizing lockers whenever possible—we can significantly reduce the risk of these problems and alleviate the strain on their growing bodies,” Dr. Siambanes adds. 

You can read more on the health effects of heavy school bags here, or tune in to BayCare HealthChat as Dr. Siambanes delves into 'The Weight of Heavy Backpacks on Children'.  

When to Consult a Doctor 

If your child is experiencing back pain, it's important to see a doctor to determine whether the issue is something common, like a heavy backpack, or something more serious, such as scoliosis. Scoliosis symptoms can include uneven shoulder blades, uneven hips, an elevated waist, a leaning posture, or a noticeable hump on the back. While scoliosis can be present from infancy, it most commonly develops during middle to late childhood. 

Early diagnosis and treatment are crucial for effectively managing these conditions. For orthopedic issues in children, a pediatric orthopedic surgeon offers specialized expertise tailored to their growing bodies. To schedule an appointment with a BayCare pediatric orthopedic surgeon, call BayCare at (813) 870-4747.