Back to school, backpacks, and back pain: Tips for Parents

As the school year begins one of the most important but overlooked essentials is your child’s backpack/school bag. While it may not sound important, choosing a correct one and wearing it correctly can be beneficial for your child’s posture, comfort level and safety. A well-suited backpack not only maintains school supplies in order but also prevents undue strain or stress on their neck, spine and shoulders and helps to avoid chronic back pain. Long-term use of poorly designed or heavy backpacks can lead to early joint issues in shoulders, hips, and knees. With this advice in hand, parents can keep their children safe, healthy, and comfortable all year long.

1. Size Counts - Choose a backpack that perfectly suits the size of the child. It must sit just below the shoulder and not hang more than four inches below the waistline. Too big or small a bag would adversely affect the posture or simply not take the essentials in. Check on the fit of the bag at regular intervals and provide adjustable straps. Large bags may jeopardize other children's safety too.

2. Go for Lightweight - Select lightweight but strong fabric like nylon or canvas. Avoid leather or bulky designs that are too heavy. The whole backpack should not exceed 15–20% of your child's body weight. Heavy backpacks cause more falls, especially on staircases.

3. Cushioned Back and Padded Straps support - The padded back prevents pricks from piercing objects and helps to evenly spread the weight on the back for maximum comfort while reducing strain. While it may appear cool to wear a backpack on one shoulder, it may lead to muscle imbalance and postural issues. Using both straps to balance the weight evenly and adjusting them to keep it closer to the back makes an enormous difference.

4. Watch for warning signs - If your child frequently complains of back or shoulder pain or you notice changes in their posture like leaning forward while carrying the bag, then it is time to watch what they are carrying and how they are carrying it. Consult a specialist if pain persists.

5. Encourage Physical Activity - Stronger muscles through regular physical activity hold up a heavy backpack better. Encourage physical activity to strengthen core muscles and back, which supports the spine. Simple stretching exercise and regular posture checks can ease discomfort.


6. Limit Screen Time - Too much screen time leads to poor posture. Carrying heavy backpacks can make it worse. Promote sitting upright when using devices to help maintain spinal health.

7. Involve Your Child - Have your child to help pick and pack their backpack. When children understand why comfort and balance matter, they are more likely to use their backpack correctly. Involve them to pack heavier books closer to the back panel and use all the compartments evenly.

Article authored by Dr. Deepa Easow, Senior Consultant, Pediatrics & Neonatology, MGM Healthcare Chennai

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