Backpacks for kids serve many purposes: they are fashionable, functional, and can be somewhat dangerous if they are overloaded or carried incorrectly. For instance, some kids find it cool to sling the strap over one shoulder, but over time, this can lead to shoulder, neck and back pain.

Parents can help children by selecting the right backpack and talking with kids about backpack safety. Children should not experience pain when wearing a backpack and it is important that parents remind kids to tell them immediately if they ever experience any pain or discomfort when carrying their backpack. Any pain should be evaluated by a doctor or occupational therapist.

There are generally two types of backpacks to choose from: packs you carry and packs that roll. The better option is the pack that rolls. From an ergonomic perspective, packs that roll are easier on the joints. If a rolling pack is not an option, then parents should consider the following when selecting a pack that is to be carried.

•  Make sure the pack fits properly – children should try on a backpack to ensure a proper fit. Kids are always growing and just like their shoes, the pack may not fit properly from year to year. A good rule of thumb, smaller is typically better.

•  Measure the backpack and be sure it does not hang more than 4” below the waistline. If ordering a backpack on-line (which is not recommended), be sure to measure your child's shoulder-to-waist length, and then compare it with the length of the backpack.

•  Be sure shoulder straps are padded, wide and adjustable. In fact, most experts agree that the wider the better, since wider straps will help distribute the load better.

•  Ensure that children wear both shoulder straps since wearing the pack slung over one shoulder will cause the child to lean to one side and put strain on the spine, shoulder and neck.

•  Find a pack with multiple compartments. This will also help distribute the load better, since items can be placed throughout the pack, rather than just at the bottom.

•  Look for packs with additional padding near the back or packs that have a waist belt to also help distribute the load more evenly.

•  Make sure packs rest as high and as close to the back as possible; adjusting the straps so the pack is not hanging too low on the child.

In order to avoid over packing, most experts agree that the load to be carried should be no more than 15% of a child’s weight. For a child weighing 60 pounds (an average 2nd grader) the load should be no more than 9 pounds.

WMSD Organization

Backpack Weight Conversion Chart

It is advisable that parents use common sense with regard to backpack safety.

Parents should check the pack regularly to be sure that the straps don't slip and the be sure the pack is not too heavy.

To find out the weight of the pack, weigh it on a household scale.

Children should get in the habit of stretching once every 20 minutes when using a backpack. Simply reaching up for the sky and then bending down to touch the toes is an example of a stretch kids can do to alleviate strain on the joints.

For more on this topic, read in the news...dated August 29, 2004

Study links long term back pain to backpacks, September 8, 2004

[Please read our website disclaimer before making any changes in your lifestyle.]