Heavy school backpacks can strain children's bodies. Here’s how to lighten the load

Backpacks can be fashionable and functional, but they can also be too heavy — weighed down by books, digital devices, musical instruments, sports equipment and more.

It's good to be prepared, but children who walk to school or participate in extracurricular activities may be lugging more than their bodies can handle.

As families begin back-to-school shopping, here's how to know if your child's backpack is too heavy, and how to lighten the load.

How heavy is too heavy?

The modern school backpack has evolved, but it hasn’t necessarily got lighter. Whether students have textbooks, digital devices or both, they often are accompanied by notebooks, water bottles, lunch containers or workout clothes. Individually, those items may not seem heavy, but together they can add unnecessary strain to children's bodies.

According to the American Academy of Pediatrics, signs a backpack may be too heavy include a child leaning forward to support its weight or having difficulty walking. Straps should not dig into the shoulders.

Back injuries are uncommon but possible, particularly if a child falls while carrying a heavy backpack, said Sadika Kendi, a physician who chairs the academy’s injury-prevention efforts.

“It’s worse if, for example, they trip and fall and they have a huge, heavy backpack on their back. Then that’s just more weight that could increase the severity of an injury,” she told the Associated Press.

Although 10% to 15% of a child’s body weight is often cited as a backpack guideline, there isn’t enough evidence to establish a one-size-fits-all approach, Kendi said. Children vary in size, strength, physical development and daily routines, so caregivers should consider each child’s individual needs and, in general, keep backpacks as light as possible.

Choosing the right backpack

Health authorities recommend backpacks with two wide, padded, adjustable straps.

The straps should be tight enough to hold the bag close to the body and should be adjusted so that the bottom sits just above the child’s waist. A backpack with a waist belt can also help support some of the weight.

Backpacks with wheels can be helpful, especially for children with injuries, but experts say they may be problematic in schools with stairs or crowded walkways, where they can pose a tripping hazard.

Carry only the essentials

After families receive back-to-school checklists for classroom materials, they should take an audit of what a child really must carry every day.

According to Samantha Ness, a history teacher in Phoenix, in the United States, parents should focus on making sure children have basic supplies rather than getting caught up in trendy, decorative or expensive items.

Her pupils have access to classroom textbooks but are still expected to carry a laptop and charger each day. As technology becomes more central to schoolwork, some students have stopped bringing paper altogether, she said. They rely instead on their devices, which can also become distractions.

As students get older, Ness said, backpacks can become more like personal storage than school supplies, carrying items such as makeup, nail polish and hair dryers.