Safe backpack loads for children

Is your child complaining their backpack is “too heavy”, or that it’s painful to carry?

Knowing how much weight is in your child’s backpack, and making sure they are correctly wearing it is important to prevent pain and injuries.

Research has recommended children’s backpacks should weigh less than 10% of their body weight. So for your little one just starting school, they should have a nice light backpack! As part of injury prevention, we recommend you take the time to weigh your child’s backpack every now and again.

If your child’s backpack is too heavy, chances are they will feel tired from carrying it and ask you to carry it for them at every opportunity. They may also report pain in their back or shoulders during carrying it, or at home after school. You might also notice they have bad posture while wearing it (back and shoulders rounded).

Some tips for choosing your child’s first school bag are:

• Buy a backpack that fits your child’s current size- don’t buy larger so they grow into it
• Wide shoulder straps that sit well on your child’s shoulders are more comfortable. Make sure to buy a backpack with adjustable straps too
• Buying a backpack with waist and chest straps will help distribute the backpacks weight more evenly, so they won’t feel it in their shoulders as much
• Multiple compartments are also useful. You can pack the heaviest items closest to your child’s spine to help balance the load
  A backpack with padded back support will contour to the shape of your child’s back and be more comfortable
• One final note about backpacks- always ensure your child wears both shoulder straps, to prevent excessively loading one side which may lead to pain.

Please reach out to our team of experienced physiotherapists if your child is experiencing any pain from their backpack.

References:

https://www.nsc.org/community-safety/safety-topics/child-safety/backpack-safety-for-kids?

https://australian.physio/media/physio-recommendations-support-healthy-back-school-habits

https://education.qld.gov.au/initiativesstrategies/Documents/heavy-school-bags.pdf