Backpack safety: Tips for selecting, packing and wearing a backpack

PADUCAH, KY (Aug. 21, 2025) — As families gear up for the new school year, Baptist Health Paducah is reminding parents and students of an often-overlooked back-to-school essential: picking the right backpack for their child. A heavy or poorly packed backpack can lead to back, neck, and shoulder pain as well as long-term posture problems.

“Backpacks that are too heavy or poorly worn can really take a toll on a child’s growing body, I see kids in the office all the time with chronic back pain from wearing their backpacks incorrectly or carrying too much weight,” said Dr. Rachel Schutt with Baptist Health Medical Group Pediatrics. “Simple adjustments in how a backpack is packed and worn can make a big difference in preventing discomfort and promoting long-term musculoskeletal health.”

When choosing a backpack, make sure it fits your child properly, not too large or too small for their frame. Look for features that help protect growing bodies, such as wide, padded shoulder straps to distribute weight evenly and a chest clip for added support. A well-packed backpack should weigh no more than 10–15% of your child’s body weight to prevent unnecessary strain.

Proper packing is just as important as selecting the right backpack. Place heavier items, like textbooks, closest to the back and layer lighter items toward the outside. Use the backpack’s compartments to help balance the weight. Always wear both shoulder straps so the load is evenly distributed and adjust them so the pack sits snugly against the back, resting just above the pelvis without feeling tight.

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 impact their focus and energy throughout the school day.

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.

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