Backpacks & Back Pain? Not This School Year!

As the smell of freshly sharpened pencils and brand-new notebooks fills the air, it's clear — back-to-school season is here! But before your kids sling their backpacks over one shoulder and dash out the door, let’s talk about something that could literally weigh them down: backpack safety.

At IRG, we’re here to help your student start strong and stand tall — no slouching, straining, or aching backs required. So let’s break down the basics of backpack fitting with tips that are fun, parent-approved, and physical therapist-recommended!

The Goal: Comfort + Posture = A+ Health

A poorly fitting backpack isn’t just uncomfortable — it can cause:

• Shoulder, neck, and back pain
• Muscle fatigue
• Poor posture
• Long-term spinal stress (especially in growing bodies)

So how can you keep your student safe and pain-free? It’s easier than acing a pop quiz (well, almost).

Backpack Fitting 101: What to Look For

1. Lighten the Load
   Rule of Thumb: The backpack should weigh no more than 10–15% of your child’s body weight.
   Example: If your child weighs 80 lbs, their backpack should be around 8–12 lbs max.
   Pro Tip: Encourage kids to only carry what they need for the day — no hauling every book “just in case.”
2. Two Straps Are Better Than One
   No slinging it over one shoulder like a cool movie character!
   Always use both straps to distribute weight evenly.
   Bonus if the straps are padded and adjustable for extra comfort.
3. Fit It Snug, Not Saggy
   The backpack should rest no lower than 2–4 inches below the waist.
   Straps should be snug enough to keep the bag close to the back, not hanging like a parachute.
4. Compartments Are Your Friend
   Use different compartments to distribute weight evenly.
   Heavier items (like laptops or textbooks) should go closest to the back.
5. Look for a Chest or Waist Strap
   These help stabilize the load and reduce shoulder pressure — especially helpful for older kids with heavier books or longer commutes.

Your School Checklist from Our PTs:

• Proper backpack fit
• Daily weight check (less is more!)
• Good posture habits
• Stretching and movement breaks
• Watch for red flags (like pain, tingling, or marks on shoulders)

Red Flags to Watch For:

• Complaints of back, neck, or shoulder pain
• Numbness or tingling in arms or hands
• Slouching or leaning to one side
• Straps digging into the skin

If you notice any of these signs, schedule a quick visit with one of our physical therapists. We offer back-to-school posture checks and can help your student stay on track — literally and physically!

Quick Bonus: Teach the “Backpack Bounce Test”

Before your student walks out the door, have them give a quick hop. If their backpack bounces around or pulls backward, it’s too loose or too heavy!

A+ in Health Starts Here

Whether your student is in kindergarten or college, a well-fitted backpack is key to avoiding unnecessary pain and setting them up for a successful year. We’re here to help students (and parents!) feel supported — no backaches required.

Have questions? Want us to do a free backpack fitting check at your child’s school or event? Reach out — we’d love to help!

Let’s make this school year strong, safe, and posture-perfect!