Back-to-School: How to Carry a Backpack Without Back Pain

As August arrives, many families in Kingston are getting ready to head back to school. From shopping for supplies to organizing schedules, there is a lot to prepare. One often overlooked part of that preparation is how your child carries their backpack. A poorly fitted or overloaded backpack can lead to discomfort, poor posture, or even back and shoulder pain. 

At K-TOWN Physiotherapy, we see many young people come through our doors with aches and pains that could have been prevented with a few simple changes. Here are some tips for keeping kids and teens pain-free this school year. 

Choose the Right Backpack 

Not all backpacks are created equal. When picking one out, look for the following features:

Padded shoulder straps Narrow or unpadded straps can dig into the shoulders and cause strain. Wide, padded straps help distribute the load more comfortably. 

Multiple compartments: This helps spread out the weight and prevents everything from sitting in one heavy pile at the bottom. 

Adjustable straps and snug fit: The backpack should sit evenly in the middle of the back and not hang low below the waistline. 

Lightweight material: Start with a bag that is not heavy on its own. Heavier materials or added extras can increase strain. 

Pack It Smart 

What goes inside the backpack matters just as much as the bag itself. 

Keep it light: The total weight should be no more than 10 to 15 percent of the child’s body weight. That means for a 90-pound student, the backpack should weigh no more than 9 to 13.5 pounds. 

Distribute weight evenly: Place heavier items closer to the back and lighter items toward the front. 

Only pack what is needed: Encourage kids to clean out their backpacks regularly to avoid carrying unnecessary items. 

Wear It Properly 

Even the best backpack can cause problems if it is worn the wrong way.

Using both shoulder straps: Wearing a backpack over one shoulder may look cool, but it creates uneven strain that can lead to poor posture and pain. 

Tighten the straps: A loose backpack bounces with movement and increases the load on the spine. Adjust the straps so the bag hugs the back comfortably. 

Use the waist or chest strap if available: These straps help stabilize the load and reduce the strain on the shoulders and lower back. 

Watch for Warning Signs 

If your child complains of sore shoulders, neck tightness, or back pain after school, it may be time to reassess their backpack setup. You can also look for physical signs such as: 

● Slouched posture 

● Red marks on shoulders 

● Leaning forward while walking with the backpack on 

If discomfort persists, our team at K-TOWN Physiotherapy can provide an assessment and make recommendations for posture, strengthening, or adjustments to your child’s daily routine. 

Let us help your student start the school year strong and pain-free. 

Book an appointment at any of our four Kingston locations. 

K-TOWN Physiotherapy – Canadian Made Care That Keeps You Moving.