Backpack Safety ’23

As we prepare for a fresh school year (can you believe it’s ’23-’24 already?), one topic is on the forefront of every proactive parent’s mind: Backpack Safety. We often overlook it, but the way our children carry their educational essentials can have a profound effect on their physical health. Allow me to unpack (pun intended!) this issue for you.

Why Backpack Safety Matters

Simply put, a heavy and improperly worn backpack can be a pain in the back, shoulders, and neck. We’ve all seen children struggling with overly packed bags, hunched over, with the weight pulling them backwards. Such a sight isn’t just about discomfort—it’s a potential injury waiting to happen. From strains to posture problems, it’s vital we ensure our children are equipped correctly.

Common injuries

  • Muscle strain in the neck, shoulder or back, particularly if the backpack is too heavy or is being carried by only one strap
  • Numbness or tingling associated with thin straps, too much weight in the back pack or carrying the pack by one strap
  • Tripping over a backpack because of its bulky size in tight corridors

Finding the Perfect Fit

Just like a good pair of shoes, the right backpack is all about the fit.

  1. Weight Matters: A general rule of thumb? The backpack should weigh no more than 10-15% of your child’s body weight. For instance, a 50-pound child should carry no more than 5-7.5 pounds. (NO rounded shoulders!)
  2. Two Straps: Those trendy one-shoulder sling bags might be tempting, but for daily use, two padded straps will distribute the weight evenly.
  3. Waist Strap: This often-ignored feature can be a game-changer. A waist strap further distributes the load and eases the weight off the shoulders.
  4. Size: Go for a backpack that sits between the top of the shoulder and the waist. It should fit snugly, but not be too tight.

Packing it Right

How your child packs their bag can also make a world of difference.

  • Heaviest at the back: Always place the heaviest items, like textbooks, closest to the child’s back.
  • Utilize compartments: Distribute weight evenly with the help of the backpack’s multiple compartments. This also helps in finding things quickly.
  • Regular Cleanups: Weekly check-ins to remove unnecessary items can be a fun routine. After all, does your child really need three water bottles?

Wearing it Right

Teach your child the correct way to wear their backpack:

  • Lift with the knees: Always bend down fully and lift the backpack with the knees, not the back.
  • Both straps on: Encourage your child to use both shoulder straps. It might seem ‘cooler’ to sling it over one shoulder, but their back will thank them later.
  • Adjust those straps: The backpack should sit two inches above the waist and fit snugly. Adjust the straps as needed.

Let’s Shoulder this Responsibility

Ensuring our children’s physical health as they tackle academic challenges should be a top priority. Just a few minutes dedicated to choosing, packing, and wearing a backpack correctly can make a world of difference.

Stay proactive, stay informed, and let’s make this school year both fun and safe for our kids.

We would be honored to help your child, if he or she has suffered an injury or pains/strains. Axes Physical Therapy provides no cost, no obligation injury screenings. Come see one of our experts today! 


To schedule an appointment with any of our expert physical therapists, request an appointment online today.

(Note: This article is inspired by the original blog from and has been redrafted on for 2023-24 school year guidance)