Experts warn heavy backpacks may cause long-term back pain in children

As the new school year begins, health experts highlight how poorly fitted and overloaded backpacks can lead to short-term discomfort and potentially long-term back issues for children, urging parents to consider proper load management and backpack features.

As the new school year begins, experts say parents should take a closer look at what children are carrying on their backs. Backpacks packed with laptops, tablets, books, instruments and sports gear can quickly become too heavy, especially for pupils who walk to school or move between classes and after-school activities.

Johns Hopkins Medicine says a well-chosen backpack should have wide, padded shoulder straps and a sturdy but lightweight frame. The pack should sit close to the body, with both straps worn snugly, so the weight is spread evenly rather than pulling on one side.

HealthyChildren.org, the American Academy of Pediatrics’ parenting site, says a child’s backpack should generally weigh no more than 15% of body weight. It also advises families to use different compartments to balance the load, clear out unnecessary items regularly and use lockers where possible to reduce what children carry all day.

Specialists warn that poor fit and bad habits can cause immediate pain in the back, shoulders and neck. The Spine Health Foundation says back pain is common in young people, with nearly half experiencing it before adulthood, and notes that heavy backpacks can add to the strain. Mayo Clinic News Network also cautions against wearing a backpack on one shoulder, saying that using both straps helps keep the spine aligned and reduces discomfort.

Stanford Medicine Children’s Health recommends backpacks with a padded back and, where useful, chest or waist straps for extra stability. WebMD says heavy loads are unlikely to cause lasting damage in most children, but they can still lead to soreness and short-term injury if packs are worn badly or loaded beyond a child’s comfort.