Back-to-School Backpack Safety: How Your Child Should Really Wear Their Backpack

Back-to-school season means new shoes, fresh school supplies, and a backpack that somehow seems to get heavier every year! 

As a chiropractor, one of the things I remind parents about this time of year is that how a child wears their backpack matters just as much as which backpack they choose. A poorly fitted or overloaded backpack can contribute to muscle strain, neck discomfort, shoulder tension, and back pain. 

The good news? A few simple adjustments can make a big difference. 

1. Use BOTH shoulder straps 

The one-shoulder backpack look might be popular, but it isn't the best choice for carrying a school load. Encourage your child to use both shoulder straps. This helps distribute the weight more evenly instead of placing most of the load on one side of the body. 

If your child regularly throws the backpack over one shoulder, make “two straps” the new back-to-school rule. 

2. Keep the backpack close to the body 

A backpack shouldn't hang way down around your child's hips or bottom. 

Adjust the shoulder straps so the backpack sits snugly against the back, with the bottom of the pack resting around the curve of the lower back. 

A backpack that hangs too low can pull backward on the body and encourage your child to lean forward to compensate. 

3. Keep it light 

This may be the most important backpack rule of all: don't let your child's backpack become a portable storage unit! 

A good rule of thumb is to keep the backpack at no more than about 15% of your child's body weight. 

For example, a 60-pound child should carry no more than about 9 pounds.

Have your child clean out their backpack regularly. Remove old homework, unnecessary books, toys, and anything else that doesn't need to make the trip to school. 

A quick weekly backpack clean-out can go a long way. 

4. Pack the heaviest items closest to the back 

When loading the backpack, put the heaviest items—such as textbooks or a laptop—closest to your child's back. 

Use the different compartments to distribute smaller items rather than allowing everything to pile into one section. 

Think: heavy in the middle, close to the body. 

5. Adjust the straps—not just once, but regularly 

Kids grow quickly, so a backpack that fit perfectly in September may not fit the same way a few months later. 

Check the straps periodically and make sure: 

• Both shoulder straps are adjusted evenly. 

• The backpack sits close to the body. 

• The bottom of the backpack isn't hanging several inches below the waist.

• The shoulder straps aren't digging into the neck or shoulders. 

• The chest or waist strap is used when the backpack has one. 

• A properly adjusted backpack should feel secure without restricting your child's movement.

6. Consider a chiropractic checkup 

Back-to-school is also a great time to make sure your child is moving well and feeling their best. 

A chiropractic visit can be an opportunity to discuss posture, movement patterns, activity levels, backpack fit, and any aches or discomfort your child may be experiencing. 

If your child has pain, stiffness, headaches, or other ongoing concerns, a chiropractor can help determine whether an evaluation is appropriate and, when indicated, provide care tailored to your child's needs. 

The goal isn't simply to “get adjusted.” It's to support healthy movement habits and help your child feel comfortable and confident as they head into the school year.

As chiropractors, we often encourage families to think about the whole child—not just a sore back or poor posture. Regular movement, healthy routines, and appropriate chiropractic care when indicated can all be part of a child's overall wellness routine. 

8. Watch how your child moves 

Your child's body can give you clues that their backpack needs an adjustment. If you notice your child: 

• Leaning forward significantly while walking 

• Struggling to put the backpack on or take it off 

• Complaining of neck, shoulder, or back discomfort 

• Developing red marks where the straps sit 

• Frequently carrying the backpack on one shoulder 

  
  

…it may be time to check the backpack's fit and weight. 

If the backpack is so heavy that your child has to lean forward to carry it, reduce the load and talk with the school about alternatives if necessary. 

9. Teach them the right way to put it on 

Don't overlook this simple step. 

When picking up a backpack, encourage your child to bend at the knees rather than bending and lifting primarily through the back. 

Then have them put on both shoulder straps and adjust the pack so it sits close to their body. It may take an extra few seconds, but it's a great habit to establish early. The Back-to-School Backpack Check 

Before the first day of school, take two minutes to do a quick backpack check:

• Is it the right size? 

• Is it too heavy? 

• Are both straps being used?

• Does it sit close to the body?

• Are the heaviest items packed closest to the back?

• Is my child experiencing any pain or discomfort? 

• Small changes can make carrying a backpack much more comfortable throughout the school year. 

  
  

And remember: backpacks aren't inherently bad for kids. The goal isn't to eliminate backpack use, it's to make sure the backpack is appropriately sized, properly fitted, and reasonably loaded. 

As a chiropractor, I love seeing families make simple changes that encourage healthy movement habits early. Supporting the connection between how our children move, feel, and function is an important part of helping them thrive. 

A properly fitted backpack, healthy movement, good sleep, balanced routines, and appropriate professional care when needed can all help set the stage for a successful school year.