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.

See All

Four options of strength training classes to choose from at Zenith in Eugene

Find Your Best Strength Training Fit in Eugene

Why I Created the Runner’s Strength & Mobility Classes

Seven Questions to Guide Your Cross Country Spike Selection

Comments

Within a month I had noticeable improvement and was back to my regular training routine.

I received excellent care here. The wrist injury I came to get help with was 7 months old and getting worse and within a month of receiving PT care here I was experiencing noticeable improvement and able to get back to my regular training routine. Mike’s attention to detail and expertise got me much needed relief and improvement and set me up for success to continue improving on my own. Great PT experience, thanks Zenith and thank you Mike!

Mark C

Helped Me Resolve My Back Issues

I’m convinced that Mariel knows everything about the athlete’s body. Nice, intimate facility with plenty of equipment for anything you need to work on. They helped me resolve my back issues and transition into better overall mobility and strength training.

Cassandra M

Exceptional Care from Mariel and Jesse

This is a review for Mariel and Jesse: I have had many massages with Jesse. He is methodical, receptive, and thoughtful with every massage. If you have a trouble spot he will definitely spend the time working on it but will budget his time to make sure you end up with a full body massage as well. I have never left without feeling better and that I wasn’t worth it. He is very good at getting the knots and tension out without subjecting you to abject torture. A true sports massage with the benefit of full body relaxation. The only caution I’d give is that he is in a “gym” space. If you do not mind the VERY occasional “sounds of the gym”, you will be fine. However, if you use the massage room as a means of escape into a quiet, serene, transcendent space without ANY external distraction - there may be the occasional thud of a weight. But by no means are the sounds constant. I can still find my peace. I worked with Mariel initially for my back and then my shoulder. I started by seeing Mariel for my back which started to progressively improve and during this time my shoulder flared up. I didn’t need a new referral, I didn’t feel bad about bringing it up, we seamlessly transitioned into working on both without any issue. She is a consummate professional, insightful, and knowledgeable. At the same time, she is fun, laid-back, and gives reasonable advice and adjustments to work towards your goal. I would trust her with any physical therapy ailment I have.

Adam S