08/12/2026
It's almost BACK TO SCHOOL time! 🏫🎒👩🏫
Although, we might not want to think about it, summer is coming to an end and back to school is right around the corner.
See the information below from the Nova Scotia Physiotherapy Association on what to look for when getting a back pack for your kids!
Shopping for a new backpack?
Choosing the right backpack can help prevent sprains, strains and back pain. Here are some pro tips from physiotherapists to help you find the right fit.
First, remember this simple rule: “Fit the backpack to the person, then fit the load to the backpack.”
When choosing a backpack, the goal isn’t to find one with the most ergonomic features. Instead:
Get the right size. The backpack should fit the length of the upper back to the pelvis. It should sit just below the neck and not extend below the pelvis. Don’t rely on the “they’ll grow into it” approach—the bag should fit their body now.
Look for wide, padded shoulder straps that can be adjusted to fit properly. For heavier loads, a chest strap or hip belt can help distribute the weight and keep the backpack closer to the body.
Choose a structured back panel. A floppy bag can allow contents to shift and pull the body backward, while overly thick padding can push the pack farther away from the body.
Test it with the weight you’ll actually carry. Walk around for 5–10 minutes and check:
- Does it pull backward or cause you to lean forward?
- Do the straps stay in place without digging in?
- Is there neck or shoulder tension?
- Does the pack shift while walking?
- Can you move, bend and look over both shoulders comfortably?
A backpack that feels great for 30 seconds in the store may feel very different after several minutes.
Still not sure what’s right for you? A physiotherapist can help you choose and fit a backpack to keep you moving comfortably and safely.
For more information about physiotherapy in Nova Scotia visit: https://www.physiotherapyns.ca/
To find a physiotherapist near you visit: http:// www.physiotherapyns.ca/find-a-physio
Image ID: Two children walk hand-in-hand to school along a sunny suburban sidewalk, each wearing a properly fitted backpack, one blue and one red. Text reads “Backpack Tips”, “Picking out a new backpack for school, hiking, or travel?” The NSPA logo is in the bottom left corner.
