Picking out a Backpack

It is that time of year again to start school shopping. If you are wondering what type or style of school backpack to buy, here are a few things to keep in mind to find the right fit:

  1. Make sure there are padded shoulder straps and a padded back to reduce pressure on shoulders and back.
  2. Wear both shoulder straps at the same time. This helps to even out the weight throughout your back.
  3. Backpacks that offers a hip and chest belt will help distribute more of the weight on the hips and chest and less on shoulders and back.
  4. Nylon material is lighter than leather.
  5. Remember to maintain upright posture. If you are noticing a tendency for you or your child to lean forward with rounded shoulders, then your backpack is too heavy.
  6. When picking up your backpack, remember to squat down, as you pick up your backpack, bring your pack close to you and push through your feet to stand. This will encourage the use of your core muscles, putting less strain on the low back.
  7. Encourage your child to use their school locker throughout their day to avoid carrying too many books at one time.
  8. When wearing your backpack, the bottom of the backpack should rest at the small of your lower back or a few inches below.
  9. A backpack should weigh no more than 10-20% of your body weight.
  10. When a backpack is too large it may be tempting to over fill which will put too much strain on the back.
  11. Place heavier objects such as: school books, closest to the center of the back of the pack to reduce pulling on the shoulders.
  12. Make sure there is enough room in your school backpack for a lunch bag and water bottle if needed.
  13. Remember, the fit is more important than how it looks wearing your backpack.

For a more detailed list of reminders, check out the following website:

To figure out an ideal weight of your backpack, check out the following website: