Back-to-school season means new routines, new supplies, sports, homework—and backpacks that somehow seem to get heavier as the school year goes on! While choosing the right backpack may not be at the top of your school supply list, how much your child carries and how the backpack fits can make a difference.
A good general guideline is to keep a child’s loaded backpack to about 10–15% of their body weight. That means a 50-pound child should carry approximately 5–7.5 pounds, an 80-pound child about 8–12 pounds, and a 120-pound child about 12–18 pounds.
Height is important when it comes to fit. The backpack should be proportionate to your child’s torso, sit close to the body, and not hang significantly below the waist. Look for two padded, adjustable shoulder straps and encourage your child to use both straps, rather than carrying the backpack over one shoulder.
When packing, place heavier books and items closest to the back and lighter items toward the outside. It’s also a great idea to clean out backpacks regularly—you may be surprised how quickly extra papers, books, water bottles, and forgotten items add weight!
Watch your child when they put their backpack on. If they have to lean forward, struggle to put it on, complain of neck, shoulder, or back discomfort, or develop red marks from the straps, it may be time to lighten the load or adjust the fit.
Before the school year gets into full swing, grab your bathroom scale and do a quick backpack check. A few small adjustments can help your child start the school year comfortably and ready for everything ahead!
Brittany Domier
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