7 Tips for backpacks/bags to save your child back pain.

Jesse Klein
Sep 15, 2022
2 min read

(Written and photos by: Dr. Jenn Randall, DPT, OCS, CMPT)

It’s back to school time, which means backpacks are back. Time and again when I pick up a kid’s backpack, I’m shocked by how heavy they are! Heavy backpacks can have negative consequences for your child. This can include poor posture, strain on the neck and shoulders, mid and low back pain.

Here is a checklist of things you can do to improve your child’s backpack safety.

The 10 Percent Rule. Kids should not be carrying more than 10-20% of their body weight in their backpack. This is a bit of a range, but it’s always best to veer towards the lighter side of this recommendation. That means, if your child weighs 50 lbs, their backpack shouldn’t weigh more than 5 lbs. As anyone packing for a flight knows, weight can accumulate quicker than you think.
Padding. Choose a backpack with wide shoulder straps and padding. Wider straps help keep the weight evenly distributed, putting less stress on your child’s shoulders and neck.
Double up. Use both straps. Using only one strap results in an uneven distribution of weight and results in an uneven carrying pattern that is not good for your child’s posture, especially when that bag is heavy. Furthermore, selecting a pack that has two straps is ideal. If you do have a single strap back, alternate which side you wear it on.
Waist and Chest Straps. The second most effective way to improve backpack safety is to use chest and waist straps that help distribute the weight of the bag more evenly
Tighten it Up. Where the load sits on your child’s back/hips makes a difference. You want the bag to be close to their back and above the waist, as higher load placement will improve comfort and efficiency.
Pack Strategically. Pack heavier items, like textbooks, in the back of the backpack closer to your back. This way when your child is running or spinning around, the weight is closer to their center of gravity and they are less likely to get off balance or fall.
Try Wheels. If these fixes aren’t enough, a wheeled backpack is another option that eliminates the strain of weight on the back and neck altogether.

At Zenith Performance and Wellness, we are dedicated to helping your family stay healthy. Back and neck pain in children and young adults is not normal, but also not uncommon. They often can benefit from physical therapy to help identify and correct the cause. Contact us to help your child return to their pain free ways.

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A seamless transition from PT to strength training

I worked with Dr. Mariel Hammond who helped relieve my pain from an acute injury and identified the underlying cause. She worked with me to develop a longitudinal plan to prevent this injury from happening again. She was professional, supportive, and positive, and helped provide a seamless transition from physical therapy to a tailored strength training program. The whole Zenith team is great to work with—communication and scheduling is easy, they are friendly, and work with my schedule and individual needs. After graduating from physical therapy, I now participate in strength training sessions with Josh Harper and am happy with my progress. Thanks to Dr. Hammond, Josh Harper, and the whole Zenith team for providing excellent physical therapy care with a smooth transition to a tailored strength training program. If you’re looking for physical therapy, personal or group training in a supportive and respectful environment, Zenith is the place to go.

Christina M

Had me walking pain-free in just a week

An absolutely amazing experience! As I trained for my first marathon, the Eugene Marathon, I unfortunately overdid it and ended up injuring myself just 18 days before the race. Fortunately, Jesse, one of the owners of Zenith, overheard my conversation about the pain I was experiencing and recommended this place to me. I met with Mike Robinson, who quickly identified the issue and had me walking pain-free in just a week. With only a week and a half left before the marathon, I had three more sessions here—each boosting my confidence and ensuring I could run without pain. This place is incredible! I highly recommend it to anyone facing a potential setback due to injury. The team's communication, attention to detail, and dedication to their clients are truly exceptional. Five stars without a doubt!

Julian C

Zenith saw an opportunity no doctor had

After a year and a half of uncertainty regarding a lower leg injury I developed my freshman year, working with Jesse Klein is the only reason I can play pain free. After 4 MRIs, a compartment syndrome test, multiple X-rays, and people telling me it was time to give up my sport, Jesse saw an opportunity and brought to the table new knowledge and possibilities to my injury that none of the 3 doctors had mentioned to me. I am so thankful for this company and all they do for my team—but most importantly, huge thank you to Jesse for beating the odds and taking a new approach to heal me. After playing multiple sports my whole life, I knew something was wrong with my leg freshman year (2022). About two weeks into fall camp, I started experiencing swelling to almost double the size of my calf and leg spasms/cramps that would often keep me up at night. I attempted to push through and unfortunately ended up being diagnosed with bilateral tibial stress fractures and placed in a walking boot on my left side and an air cast on my right side for 2½ months, taking away my full freshman season. I went through about 3–4 months of physical therapy and attempted to return in March (2023) of my freshman season, but the pain wouldn't go away. I played through pain for about a month, but the swelling got to the point where I was having a hard time walking, and ultimately led me back to the boot from April to May. From June–August I was on a strict rehab schedule to get me back, which included no explosive or impact movement for the full time. I thought I was healed. I came back in August (2023) and the pain wouldn’t stop. At this point, I reached out to a new company and they wanted to discuss compartment syndrome testing, which ultimately took place in January—one of the doctors told me I should give it up if I wasn't reliant on scholarship. I went on break worried about what to do—and that’s when I met Jesse Klein. My coach introduced me to Jesse in January and told me he had a couple ideas on my injury. At this point I was looking for a miracle. I worked with Jesse from January to May (2024) and I plan to work with him in the future. We did weekly appointments and I followed his program that allowed me to begin play in moderation and keep up with exercises daily. Jesse brings a new view and unique take to PT and I would honestly recommend him to anyone. Because of him I am now pain free and can finally play the sport that I love. I played the whole 3 months of spring season with no pain and I can’t wait to come back and play in the fall. Without Jesse I don't know if I would be able to play anymore—he's made this experience efficient and comfortable, and my coach and I are eternally grateful.

Jessie M