Heavy or poorly fitted school backpacks may place additional strain on a child’s developing spine, and research suggests they may contribute to back and neck discomfort in some children. The good news is that a well-chosen, well-packed and well-worn backpack can make a real difference.
Studies suggest that around 10–30% of children experience back pain, particularly lower back pain, by their teenage years. How a backpack is packed and worn may be one contributing factor among many. Carrying a pack that is too heavy, or worn incorrectly, may add to the load the growing spine has to manage.
A commonly cited guideline is that a child’s backpack should weigh no more than around 10–15% of their body weight, which may help support more comfortable posture. Individual responses vary, so if your child is experiencing ongoing back or neck discomfort, it’s worth having it assessed.
Choosing the right backpack
Look for a backpack with:
- Broad, padded, adjustable shoulder straps that spread the load across both shoulders
- A waist strap to help distribute weight across the hips and hold the pack close to the spine
- A width no greater than your child’s chest
Pack the heaviest items at the base, close to the spine, and remove anything that isn’t needed for the day.
10 tips to help avoid back-to-school backache
- Choose a sturdy, appropriately sized pack, no wider than your child’s chest
- Prioritise comfort and fit over looks
- Choose broad, padded shoulder straps
- Use both shoulder straps, and never sling the pack over one shoulder
- Use the waist strap if the pack has one
- Don’t wear the pack lower than the hollow of the lower back
- Avoid overloading; carry only what’s needed for the day
- Pack heavy items at the base, close to the spine
- Bend at the knees when lifting the pack
- Take regular breaks from carrying heavy loads where possible
This information is general in nature and isn’t a substitute for individual advice. All care is provided subject to clinical assessment and individual suitability, and individual responses vary. If your child is experiencing persistent back or neck discomfort, please seek assessment from a qualified health practitioner.
