Send the Kids Off to School with a Healthy Back

Fall is on the way, and so are school buses and students carrying backpacks. You might not think twice when swinging your kids’ and grandkids’ bags over your shoulder, but physical therapists do. 

Why Backpacks Matter^1,2
Students will always have things to carry between home and school. A backpack is a great way to do that, but if they are too heavy, they can cause problems for you and them.

Research has shown that carrying a heavy backpack changes posture, walking speed, step length, and more. These changes can lead to neck pain, back pain, or other musculoskeletal issues. Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of one’s body weight. 

5 Tips for Guardians and Students
To reduce a backpack’s weight and help your student avoid pain, here are a few tips^3,4:

1. Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your students do not bring things home they will not need that night. 
2. Use your locker – Encourage your student to use their locker throughout the day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers. 
3. Pack right – Heavier items should be placed close to the student’s back, and lighter items should be placed further away. 
4. Wear it right – Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement. 
5. Pick the right pack – If you are shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso. 

You cannot control what your student needs for school. However, you can use these tips to help reduce the load and carry it correctly. Even if you are just helping carry their bag to the car, those small trips add up, so be sure you are observing safe backpack habits too.

If you or your student is having pain in your back, neck, or anywhere else, get in touch with one of our physical therapists. We can help you get back to being pain-free and teach you protective habits to help you protect yourself during everyday activities.

References

1. Ferrán Cuenca‐Martínez, Clovis Varangot‐Reille, Calatayud J, et al. The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression. Pediatric Physical Therapy. 2023;35(2):212-226. doi:https://doi.org/10.1097/pep.0000000000000996
2. Fernandes S, Casarotto R, João S. Efeitos de sessões educativas no uso das mochilas escolares em estudantes do ensino fundamental I. Brazilian Journal of Physical Therapy. 2008;12(6):447-453. doi:https://doi.org/10.1590/s1413-35552008005000002 2012 : 99 – 108.
3. Health Tips | 3 Tips for Backpack Safety. Choose PT. Published August 30, 2018. https://www.choosept.com/health-tips/3-tips-backpack-safety
4. Backpack Tips from a Pediatric Physical Therapist – Highbar Physical Therapy. Highbarhealth.com. Published 2024. Accessed August 10, 2024. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist