Backpack safety tips for properly selecting, packing, and wearing a backpack

ELIZABETHTOWN, KY (July 28, 2025) - As families gear up for the new school year, Baptist Health is reminding parents and students of an often-overlooked back-to-school essential: proper backpack selection and use. An overloaded or poorly packed backpack can lead to back, neck and shoulder pain—and even long-term posture problems.

Tips for Selecting and Packing a Backpack:

• Fit: Backpacks should be well-fitting, not too large or small for your child.
• Features: Look for a backpack with thick straps to distribute the weight load, and a chest clip.
• Keep it light: A packed backpack should weigh no more than 10–15% of a child’s body weight.
• Pack smart: Place heavier items like textbooks closer to the body and work your way out to smaller books. Use compartments to evenly distribute weight.
• Use both straps: Wearing both shoulder straps helps distribute weight evenly and prevents muscle strain. Select a backpack with a chest clip and be sure to clip it.
• Adjust the fit: Straps should be snug but not tight. The backpack should sit just above the pelvis.

Pitfalls of Overpacking:
Overstuffed backpacks can strain muscles and joints, lead to poor posture and increase the risk of falls or injury. Children may also experience fatigue and discomfort that impacts their focus and energy throughout the school day.

Only the Essentials
Encourage students to leave unnecessary items at home or in their classroom cubby or locker. Carrying around extra books, toys, or unused supplies adds unwanted weight. Get in the habit of cleaning out backpacks weekly to remove clutter and keep only what’s truly needed each day.

Backpacks that are too heavy or poorly worn can really take a toll on a child’s growing body,” said Kaycee Stone, DPT, Physical Therapist at Baptist Health. “Simple adjustments in how a backpack is packed and worn can make a big difference in preventing discomfort and promoting long-term musculoskeletal health.”

A little preparation goes a long way in keeping students healthy, confident, and ready to learn.

For more information about pediatric therapy, visit Baptist Health.com.