6 Tips for Picking the Perfect Backpack

Buying a new backpack, or digging last year’s out of the the closet, is an annual back-to-school ritual for many families. While kids may be focused on style and features, a poorly designed or misused backpack can put children of all ages at risk for back injuries. Here's what you need to know.

Avoid Backpack Strains, Sprains and Posture Issues

The Consumer Product Safety Commission reports that about 24,000 people receive treatment for backpack-related injuries every year. More than 9,000 of those injuries happened to kids between 5 and 18 years of age.

These six simple tips from the American Academy of Orthopaedic Surgeons and the Pediatric Orthopaedic Society of North America can help your kids avoid the strains, sprains, and posture issues the wrong backpack can cause:

• Choose a backpack that’s appropriately sized. The bottom of the backpack should sit about 4” above your child’s low back curve.
• Make sure your child carries no more than 10-15% of their body weight. For example, an 80-pound child’s backpack should weigh no more than 12 pounds when filled.
• Select a backpack with two wide, well-padded shoulder straps and encourage your child to always use both straps so the load stays close to their back.
• Have your child place heavier items low and toward the center of the backpack.
• Ask your child to try to carry only the essential items they need for school that day or for homework.
• Encourage your child to stop at their locker throughout the day to drop off heavier books. No need to carry material for every subject all day long.

Watch for Symptoms of Back Strain 

The muscles in the back are strong—and backpacks are designed to distribute the weight of the load among those muscles. But we’ve all seen kids walking bent over at the waist as they carry a load on their backs, trying to get some balance.

If that’s the picture of your child, run through the checklist above.

Also, if your child is experiencing numbness or tingling in the arms or legs, it’s likely their backpack is too heavy, fits poorly, or the straps are too narrow and tight and it's time to make some adjustments. Keep a watchful eye to keep your child safe all year!