Picking the Right Backpack for Spine Health

For many families, August begins the back-to-school season. August is also Neurosurgery Awareness Month, a time to raise awareness about spinal cord injuries.

As you check the items off your child’s school supplies list this month, you might pick out a new backpack. Though essential for carrying supplies, backpacks can cause spinal issues if not properly used and fitted.

Read on about picking the right pack to lighten the load for your child and keep them healthy this school year.

Heavy Loads Can Hurt the Spine

With books, art supplies, gym clothes, and more, a school backpack can get heavy fast.

“Your child’s backpack shouldn’t weigh more than 15 percent of your child’s body weight,” recommends Stephen Plactha, MD, a pediatric orthopedic surgeon at Joe DiMaggio Children's Hospital. “Therefore, if your child weighs 100 pounds, their bag shouldn’t weigh more than 15 pounds.”

If you notice your child leaning forward to support the weight on their back, it’s likely too heavy. An overweight bag can create an increased curve in the spine. This can cause soreness in the neck, shoulders and back.

Some students like to wear backpacks on one shoulder, causing their bodies to lean to the side. This unnatural position strains the back muscles and results in poor posture.

Even when worn on both shoulders, backpacks with tight, narrow straps create pressure on your child’s shoulders. This pressure may slow blood circulation. Over time, this can cause soreness and weakness in their hands and arms.

Picking the Right Backpack

With so many options and health factors to consider, finding the right backpack can be difficult. There are important features to look for in your child’s backpack so they can stay comfortable at school, including:

• Cushion: Look for a bag with wide, padded shoulder straps for extra comfort. A cushioned back also protects your child from sharp-edged objects inside the bag.
• Lightweight: Your child already has a lot to carry, so find a backpack that doesn’t add more weight to their load. Aim for lightweight materials like canvas or polyester.
• Multiple pockets: These can help your child spread weight throughout the pack.
• Two shoulder straps: A backpack with two straps will distribute weight evenly across your child’s body.
• Say no to bags with one strap: Avoid messenger and tote or shoulder bags because they can strain your back and neck.
• Waist belt or chest strap: This will help stabilize the bag and support your child’s core muscles.

Other Ways to Lighten the Load

Beyond picking the right bag, you can protect your child’s spine health in other ways.

• Make sure your child uses both shoulder straps to spread the weight evenly across their back. Wearing one strap puts all the weight on one side of their body and may lead to back pain.
• Help them use all the backpack sections to distribute weight throughout the bag. Put heavier items like textbooks and laptops closest to their back.
• Ensure your child only brings the items they need to and from school. Clean out the bag weekly to get rid of unnecessary items.
• If your child has a desk or locker at school, encourage them to stop there throughout the day to drop off books.
• Show your child how to pick up their bag correctly. Bend with the knees and hold the backpack with both hands to avoid injury.
• Tighten the straps so the backpack doesn’t sag and remains close to the middle of the back. As best practice, the backpack should never sit more than four inches below the waistline.

Stay on Top of Spine Injuries

“It’s always best to talk with your child’s doctor if they have back pain or discomfort before a problem becomes serious,” Dr. Plachta recommends. “Heavy backpacks are often the culprit of children’s back issues, so stay aware of the weight they’re carrying.”

If your child experiences back pain, you should consult their pediatrician, who may recommend physical therapy to strengthen their back and core muscles. Some indicators of back pain may include:

• poor posture while wearing the back pack,
• pain and tingling in the back, or
• red marks around the back and shoulders.

At Joe DiMaggio’s Children’s Hospital, our experienced pediatric orthopedic team can help prevent spinal cord injuries and give your child the care they need.