08/27/2026
As kids head back to school, overloaded backpacks can become a pain—literally.
A backpack that is too heavy can contribute to back, neck, and shoulder discomfort, poor posture, and muscle strain.
A good rule of thumb is that a backpack should weigh no more than 10–15% of your child’s body weight.
Encourage your child to:
- Wear both shoulder straps instead of slinging the bag over one shoulder
- Use padded shoulder straps when possible
- Place heavier items closest to the back
- Clean out unnecessary items regularly
- Use a rolling backpack if permitted by the school and appropriate for their needs
While backpacks do not typically cause permanent back damage in healthy children, carrying excessive weight can certainly lead to discomfort and poor posture habits.
If your child regularly complains of back, neck, or shoulder pain, mention it at their next visit. We can help determine if their backpack, posture, growth, or another issue may be contributing.
