As students head back to school, the American Academy of Orthopaedic Surgeons (AAOS) urges families to prioritize backpack safety. Heavy or improperly worn backpacks can cause back, neck and shoulder pain, muscle strain, and poor posture in growing children.
“A backpack may seem harmless, but when it is too heavy, poorly fitted or carried incorrectly day after day, it can put unnecessary strain on a child’s back, neck and shoulders,” said Sumeet Garg, MD, FAAOS, pediatric orthopaedic and spine surgeon at Children’s Hospital Colorado. “Parents should watch for signs that the load may be too much, including struggling to put the backpack on, leaning forward while walking or complaining of pain or discomfort.”
As a general guideline, a child’s loaded backpack should weigh no more than 15% of their body weight. That means a 100-pound student should carry no more than 15 pounds1. With laptops, water bottles, textbooks, lunches, and activity gear all competing for space, backpacks can become heavier than families expect.
AAOS suggests a simple “Pack It, Check It, Adjust It” approach to help families make backpack safety part of their back-to-school routine.
Backpack Safety Tips: Pack It, Check It, Adjust It
AAOS recommends a simple “Pack It, Check It, Adjust It” routine to help prevent backpack-related back, neck and shoulder pain.
Pack it: Carry only what is needed each day. Place heavier items low and near the center, clean out unnecessary supplies regularly, and use school storage when available.
Check it: Watch for difficulty lifting the backpack, leaning forward or changes in posture. Ask your child about pain, numbness or tingling, and do not ignore persistent symptoms.
Adjust it: Choose a lightweight, properly sized backpack with two wide, padded straps and a padded back. Students should use both straps, keep the backpack close to the body and bend their knees when lifting it.
Because backpack contents change throughout the school year, parents should check the weight, fit and contents regularly.
Find more children’s backpack safety tips at OrthoInfo Backpack Safety.
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