08/29/2026
Ridgeview Nurse Practitioner Brooke Sorensen, mother of four, knows firsthand that there’s a lot to think about as kids prepare to return to school this fall. In addition to assuring immunizations and physicals are up to date, and kids returning to a more structured sleep schedule, she also reminds parents and caregivers to think about backpack safety. “A properly fitted backpack can help prevent back, neck and shoulder pain, setting kids up for a safer, more comfortable school year,” she says. Here are some tips to ensure your child’s backpack doesn’t cause muscle strain.
☑️ Follow the 15% weight rule
A fully loaded backpack should never weigh more than 10% to 15% of a child's body weight.
☑️ Use two straps, every time
Wearing a backpack over one shoulder can cause uneven muscle strain and poor posture. Make sure children use both wide, padded shoulder straps.
☑️ Position it properly
Adjust the straps so the backpack sits snugly against the middle of the back. The bottom of the pack should never sag below the waistline.
☑️ Pack smart
Place heavier items, such as textbooks and electronic devices, closest to the back panel to reduce stress on the shoulders and spine.
