Your Child’s Backpack
SAFETY AND INJURY PREVENTION TIPS
Your child’s backpack may be effecting his or her health. When a
backpack is too heavy, a child will adjust their posture to help carry
the heavy load. This can lead to improper alignment of the spine and
increased stress on the muscles in the neck, shoulder and back.
How can you help your child avoid problems related
to their backpack?
Begin by selecting a backpack that “fits” your child. Work with your
child to develop healthy backpack habits. If your child develops neck or
back pain, be sure to discuss this with their physician right away so the
problem does not get worse.
How to select a “healthy” backpack for your child:
• Look for backpacks with two shoulder straps and waist or chest
straps – these help to distribute the weight of the backpack. The
straps should be adjustable to get a good fit.
• Look for wide shoulder straps – this helps to prevent the straps
from cutting off circulation and digging into the skin.
• Make sure the size of the backpack matches the size of the child’s
back – the backpack should not extend below the low back.
• Look for multiple compartments to help position the contents of
the backpack.
• Select a backpack made from a lightweight material.
How to develop “healthy” backpack habits:
• W
eigh your child’s backpack regularly (once per week) to make sure
it does not exceed a “healthy” weight – ideally, a backpack should
weigh no more than 10 percent of the child’s body weight, and
never more than 15 percent of their body weight.
• Inspect backpacks daily and remove unneeded items to decrease
weight of the backpack.
• Always use two shoulder straps – adjust them so the backpack fits
snugly to your child’s body. Waist or chest straps help keep the load
of the backpack close to the child’s body.
• Remove and put on backpacks carefully, without excessive twisting
or straining.
• Pick up the backpack properly – bend with both knees and lift the
backpack up with both hands.
• If books are too heavy for the child, consider buying a second set of
books for home use.
• Keep the backpack off the floor to avoid accidentally tripping over it.
How much should a child’s
backpack weigh?
Target Weight of
Child’s Weight
Maximum Weight of
Backpack in pounds Backpack in pounds
30 pounds
3
41⁄2
35 pounds
31⁄2
51⁄4
40 pounds
4
6
45 pounds
41⁄2
63⁄4
50 pounds
5
71⁄2
55 pounds
51⁄2
81⁄4
60 pounds
6
9
65 pounds
61⁄2
93⁄4
70 pounds
7
101⁄2
75 pounds
71⁄2
111⁄4
80 pounds
8
12
85 pounds
81⁄2
123⁄4
90 pounds
9
131⁄2
95 pounds
91⁄2
141⁄4
100 pounds
10
15
105 pounds
101⁄2
153⁄4
110 pounds
11
161⁄2
115 pounds
111⁄2
171⁄4
120 pounds
12
18
125 pounds
121⁄2
183⁄4
130 pounds
13
191⁄2
135 pounds
131⁄2
201⁄4
140 pounds
14
21
145 pounds
141⁄2
213⁄4
150 pounds
15
221⁄2
155 pounds
151⁄2
231⁄4
160 pounds
16
24
165 pounds
161⁄2
243⁄4
170 pounds
17
251⁄2
175 pounds
171⁄2
261⁄4
SMR-11-2743
Florida Hospital Sports Medicine and Rehabilitation is pleased to
offer 12 orthopaedic and three neurological/developmental pediatric
therapy locations throughout Central Florida.
Call (407) 303-8080 for more information and referral
assistance.