Backpack Safety: Supporting Healthy Growth and Learning

First published August 2013
Updated June 2026

As families get ready for a new school year, it is a great time to build healthy habits. One important habit that is often overlooked is backpack safety.

Most children use a backpack every day. If a backpack is too heavy or worn the wrong way, it can cause pain in the back, neck, and shoulders. The good news is that a few simple changes can help keep kids safe and comfortable.

One of the easiest ways to protect growing bodies is to wear both backpack straps. Carrying a backpack on one shoulder may seem easier or “cool”, but it puts extra stress on one side of the body. Wearing both straps helps spread the weight evenly and supports better posture.

A backpack should also fit properly. It should sit in the middle of the back and rest about one to two inches above the hips. Backpacks that hang too low can pull the body backward and put extra strain on the back and shoulders.

If the backpack has chest or waist straps, encourage your child to use them. These straps help keep the backpack secure and spread the weight more evenly.

When packing for school, only bring what is needed for the day. Large backpacks can quickly fill up with extra items that add unnecessary weight. Place heavier items, such as textbooks and binders, closest to the back for better support and balance.

A good rule is that a child's backpack should weigh no more than 10–15% of their body weight. For example, a child who weighs 50 pounds should carry a backpack that weighs no more than 5–7 pounds. If your child has to lean forward while carrying their backpack, it is probably too heavy.

It is also a good idea to clean out backpacks once a week. Removing extra papers, toys, water bottles, and other forgotten items can help keep backpacks lighter and more organized.

Quick Backpack Safety Checklist:

• Keep backpacks under 10–15% of your child's body weight.
• Always wear both shoulder straps.
• Pack heavier items closest to the back.
• Clean out backpacks regularly.
• Adjust the straps so the backpack sits properly on the back.

Healthy habits do not have to be difficult. Small changes like these can help prevent pain, improve comfort, and keep kids ready to learn throughout the school year.

International Backpack Awareness Day is celebrated each fall to teach families about safe backpack habits and injury prevention. It is recognized around the world as a way to promote safe backpack use and protect children's health.