Backpack Safety and Back-to-School Prep: A Physical Therapist’s Guide for Parents

As summer winds down and kids gear up to head back to school, it’s the perfect time to think about how their everyday habits can impact their physical health — starting with the backpack.

Heavy or improperly worn backpacks are one of the most common causes of back, neck, and shoulder pain in school-age children. As a physical therapist, I’ve seen the long-term impact these issues can have if not addressed early. Luckily, with a few easy adjustments and some healthy routines, you can set your child up for a pain-free, productive school year.

🎒 Why Backpack Safety Matters

Children's bones and muscles are still growing. Wearing a heavy backpack incorrectly can lead to:

• Poor posture

• Muscle strain in the neck, shoulders, and lower back

• Fatigue and discomfort

• Increased risk of long-term spinal issues

✅ 6 Physical Therapy Tips for Backpack Safety

1. Choose the Right Size Backpack: The backpack should be proportionate to your child’s size — no wider than their torso and not hanging more than 2 inches below the waistline. Avoid oversized styles that encourage overpacking.

2. Keep It Light: A child’s backpack should weigh no more than 10–15% of their body weight. Regularly check and remove unnecessary items that accumulate over the school week.

3. Use Both Shoulder Straps: Encourage kids to use both padded shoulder straps and adjust them so the pack sits snugly against their back. One-shoulder carrying can cause uneven muscle strain and posture problems.

4. Pack Smart: Heavier items (like laptops or books) should be placed closest to the back of the pack. Use compartments to distribute weight evenly and avoid shifting.

5. Add a Waist or Chest Strap: If the backpack has a waist or chest strap, use it! These help stabilize the load and distribute weight more evenly across the body.

6. Encourage Postural Awareness: Teach kids to stand tall with shoulders back, even when wearing a backpack. Regular stretching and core-strengthening exercises can also help support healthy posture throughout the year.

📚 Bonus: Other Back-to-School Health Tips

✨ Build a Daily Movement Routine: Include morning or after-school stretches, especially for the neck, shoulders, and back. This helps relieve muscle tension and builds healthy habits.

✨ Encourage Screen-Time Breaks: Whether it’s homework on a tablet or scrolling on a phone, remind kids to take breaks and stretch every 20–30 minutes to reduce strain on the neck and spine.

✨ Create an Ergonomic Homework Space: Make sure desks and chairs at home promote good posture — feet flat, elbows at 90 degrees, and screens at eye level.

👨‍⚕️ When to See a Physical Therapist

If your child complains of regular pain in their shoulders, back, or neck — or you notice uneven posture or changes in how they walk or carry their backpack — a physical therapy evaluation can help. We can assess posture, provide strengthening exercises, and recommend backpack modifications to keep your child healthy and pain-free.

🎒 The Takeaway

Back-to-school season is a time of excitement and fresh starts. With the right backpack and healthy habits, you can help your child avoid unnecessary discomfort and stay active, focused, and energized throughout the school year.

If you’d like a Backpack Safety Checklist or Stretch Routine for Students, feel free to reach out — I’d be happy to share resources designed to keep your family moving well all year long!