Lighten the Load: Backpack Safety for Growing Bodies

Insights from an occupational therapist on reducing injury risk and promoting everyday ergonomics during this back-to-school season

Every September, as schedules get busier and backpacks get fuller, more kids are at risk of experiencing backpack-related injuries. Did you know that over 61% of children carry a backpack that is over the recommended weight limit? ¹

According to the American Occupational Therapy Association (AOTA) and the American Physical Therapy Association (APTA), a child’s backpack should weigh no more than 10% of their body weight.^2-3 Overloaded backpacks can cause a change in posture.⁴ If worn improperly overtime, back, neck, and shoulder pain, fatigue, headaches, difficulty concentrating, and even breathing difficulties can occur.^4-5 Developing children are at a greater risk, and these negative effects can follow them to adulthood, if not addressed early.^4-5

The good news? There are a variety of strategies we can enact to support our students. Use this checklist to ensure you are supporting healthy backpack use.

Healthy Backpack Checklist ^{1, 6}

Pack it

• Backpack weighs no more than 10% of body weight
• Items are distributed throughout the backpack with heavier items placed closest to the spine
• Clean out unnecessary items weekly, at minimum

Wear it

• Always utilize both shoulder straps
• Choose straps that are wide and padded
• Adjust the backpack to sit securely along the mid-back (below shoulders, above hips)
• Bonus: opt for backpacks with chest and waist straps for additional support

Carry it

• Encourage children to lift the backpack using their legs (vs. their back)
• Redistribute large loads by carrying heavy items in arms, if needed

Additional Tips to Lighten the Load:

• Choose a smaller water bottle that can be refilled at school
• Pick a day of the week to declutter backpacks — even kids as young as kindergarten can play a role in organizing and building healthy habits!
• Take advantage of digital textbooks
• Encourage children to utilize their locker or cubby to lighten the load throughout the day

By implementing these strategies, parents and care providers can support healthy habits that do not just prevent pain now, but also protect mobility, posture, and comfort in adulthood. Occupational therapists are here to support this initiative during the month of September for National Backpack Awareness.⁷

Do you find yourself wondering how your child’s backpack got so cluttered and overloaded in just a few weeks back to school? Does your child struggle with binder organization? Missing assignments? Difficulty manipulating their locker combination? Your child may benefit from an occupational therapy evaluation to support the development of these executive functioning skills that may be making it difficult to maintain backpack organization and safety. Contact us at Child’sPlay Therapy Center to schedule your OT evaluation today.

 References

1. Prager E, Guimbarda A, Hentis T, et al. Student book bag weight, carriage habits, and perceptions of pain, participation, and quality of life. The American Journal of Occupational Therapy. 2018;72(4_Supplement_1). doi:10.5014/ajot.2018.72s1-po5009
2. Backpack strategies for parents and students. American Occupational Therapy Association. Published 2023. https://www.bu.edu/promotingot/files/2023/11/Backpack-Strategies-for-Parents-and-Students-1.pdf
3. 3 tips for backpack safety. American Physical Therapy Association. Published June 27, 2024. https://www.choosept.com/resources/detail/backpack-safety
4. Loesche S. Back to school: Discussing the biomechanical impact of backpacks. com. 2022;Art 5483. https://www.occupationaltherapy.com/articles/back-to-school-discussing-biomechanical-5483
5. International backpack awareness day focuses on proper usage. American Occupational Therapy Association. Published October 20, 2023.

https://www.aota.org/about/for-the-media/international-backpack-awareness-day-focuses-on-proper-usage

6. Backpack tips & resources. Boston University. Published 2023. https://www.bu.edu/promotingot/promoting-occupational-therapy/international-school-backpack-awareness-day/backpack-tips/
7. Riley K. 6 ways to promote safe backpack use. American Occupational Therapy Association. https://communot.aota.org/blogs/katie-riley/2019/09/06/6-ways-to-promote-safe-backpack-use