Your child’s backpack is most likely the back-to-school item they’re going to use the most. Choosing the right one is important, but there are so many options out there. Knowing what to choose can be a challenge. Today, we’ll cover some key things to know about choosing the right backpack and keeping your kids feeling great throughout the school year.

The best way to treat pain is to prevent it from happening in the first place. Preventing pain from your child’s backpack requires us to look at two key things: (1) which backpack is “right” for them, and (2) what’s in the backpack.

Step 1 - Choosing The Right Backpack

Choosing the correct backpack is the first step. Even if you correctly pack items in, the wrong backpack can still create strain and imbalance when using it.

Here are some things to look for when shopping for a backpack:

• Two Shoulder Straps - Backpacks should almost always have two shoulder straps to help distribute weight across the shoulders without creating any imbalances like one-strap backpacks, slings, or messenger bags might.

• Wide, Padded Shoulder Straps - Wider shoulder straps and padding prevent the straps from digging into your neck and shoulders when carrying the backpack. Thinner or unpadded straps can dig into the tissues in the neck and shoulders, potentially causing pain, and nerve or vascular problems like numbness and tingling.

• Adjustable Straps - Adjustable straps allow the backpack to be positioned optimally for your child’s size and the load of the backpack.

• Waist or Sternum Strap - A strap with a clip that goes across your child’s waist or sternum can help relieve some pressure on the neck and shoulders, particularly when the backpack is full. Even if they don’t need to use this bonus strap all the time, having it available is a good option.

• Size - The right size for your child’s backpack is relative to them. A good backpack will, at its biggest, go from the base of their neck to 2-3 inches above their waist. If the backpack is too big, the weight will be distributed through inappropriate places like the hips or legs. The exact placement of the backpack can be adjusted with straps, so just getting a backpack that’s roughly the right size is fine; you don’t have to be perfect here.

• Multiple Pockets - Having multiple pockets allows for better organization and weight distribution (more on this shortly).

• Reflective Elements - Reflective elements or add-ons like reflective tape are important for safety while your child is walking to school or the bus stop, particularly on those dark winter mornings.

Step 2 - Using The Backpack

Once you have the right backpack, work with your child to use it well. Here are some things to keep in mind:

• Stay aware of the weight - A backpack should weigh 15-20% of the child’s weight, at the very most. So, if your child weighs 50 pounds, their backpack should be no more than 10 pounds. Keeping less frequently used items in a desk, cubby, or locker can help keep the weight down. Also, make sure that your child isn’t hauling unnecessary books or other equipment home every night.

• Heavy items should be closer to the body - Heavy items like books and tablets or laptops should be carried as close to the body as possible. Loading these in the pocket nearest the back will allow the weight to be distributed well across the back. Keeping heavy things near the body also avoids any excess motion as your child runs around at school or the bus stop.

• Avoid stuffing one pocket - If you have a backpack with multiple pockets, then use them! An overstuffed backpack can make for a weird distribution of weight, making things less comfortable overall.

• Keep it clean - Clutter can build up quickly in a backpack, from folders to assignments to any number of random items. Have your child clean their backpack out every week to get rid of the clutter.

• Lift with the legs - Teach your child good lifting habits early by showing them how to lift with their legs. This is particularly important if their backpack is heavier. An easy way to teach this is to tell them to keep their chest facing straight toward a wall while lifting; you can’t really bend forward if your chest stays pointing to the wall.

Parting Thoughts

Backpacks are important to keeping your kid organized and functioning well (both physically and mentally) throughout the school year. Choosing the right one and using it well are key factors.

It’s also important not to get TOO worried about their backpack. Yes, these are important things to keep in mind. No, you don’t need to be weighing their backpack every day or constantly nagging them to keep it clean or to use it right. Kids are resilient, and getting even just a few of these things right will help them out in the long run.

If you or your child have backpack issues, or any other nagging pain or concern you want addressed as the school year gets going, Northbound Chiropractic is always here to help.

Schedule online, or call or text us with questions or to schedule your appointment today.

Wishing you the best,
Dr. Nicholas Carlson
Doctor of Chiropractic
Northbound Chiropractic
Serving Delano, MN, Maple Plain, and the rest of Wright and West Hennepin Counties