Choosing the correct backpack for your child is important in maintaining proper body mechanics and preventing neck and back pain. Although children may not be using backpacks as often this year due to remote learning, it is still wise to check for proper fitting. 

The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10 to 20 percent of their body weight. Consumer Reports recommends keeping the weight closer to 10 percent of the child’s weight.

When a heavy backpack is incorrectly placed on the shoulders, the weight’s force can pull a child backward. To compensate, the child might bend forward at the hips or arch the back. This can cause unnatural spinal compression, leading to shoulder, neck, and back pain.

Below are some TIPS for choosing the correct backpack:

– Make sure straps are wide and well padded. Some have waist straps that help distribute the weight more evenly. Backpacks with narrow straps can dig into the shoulders and cause compression to nerves and blood vessels.

– Straps should be adjusted so the backpack is snug against the torso. 

– The bottom of the backpack should rest no more than 4 inches below the waistline. 

– Periodically check the backpack for unnecessary items.

– Use all the backpack compartments to distribute weight more evenly. 

– Make sure both straps are worn at the same time. This will help avoid  overloading one side of the body.