Choosing the right backpack for back to school

Angie Curtis, MD, assistant professor in the Department of Orthopedic Surgery at McGovern Medical School at UTHealth Houston and a pediatric and sports medicine physician at UT Physicians. (Photo by UTHealth Houston)

Welcome to "Ask the Expert," a UTHealth Houston newsroom series where our leading physicians examine pressing health challenges. For the next month, we're sharing tips on how families and kids can set themselves up for a healthy, successful school year. In this edition, we address how to choose the right backpack.

August has arrived, which means many families are planning for back to school. Whether your child is starting a new grade or attending a new school, backpacks are an important part of the equation. Characters, colors, and overall style are factors children of all ages consider. As a sports medicine physician, I also encourage parents to consider how well the backpack fits and functions for their child.

In many schools, students no longer have lockers; they carry all items needed for the entire day in their backpack. When a heavy backpack is pulling a child backward, it alters their center of gravity. They tend to compensate by shifting their head or torso forward or rounding their shoulders. This can create postural muscle imbalances and contribute to back, neck, and shoulder pain. Knowing a few pointers can set kids up for comfortable wear throughout the school year.

Start with the right fit

A backpack should be appropriately sized for your child rather than purchased with the expectation that they will “grow into it.” Look for a backpack that sits comfortably against their back, and adjust the straps so it does not hang excessively low. Adjustable, padded shoulder straps can help provide a secure fit and distribute pressure comfortably.

Use both shoulder straps

Children may prefer to sling a backpack over one shoulder or wear a tote, but regularly carrying it this way can create an uneven load across the back and shoulder muscles. Encourage your child to wear both straps and adjust them so the backpack rests close to their body.

Pay attention to what is inside

Even a well-designed backpack can become uncomfortable when overloaded. Parents should periodically help children clean out unnecessary books, papers, toys, and other items that tend to accumulate throughout the school year. Heavier items should be packed closest to the child’s back to help stabilize the load.

Consider backpack weight

A child’s loaded backpack should be approximately 10% to 15% of their body weight. If your child routinely needs to carry more than that, consider whether some materials can remain at school, be accessed digitally, be transported another way, or held in their arms.

Material matters

Structured backpacks and those with reinforced bottom panels hold their shape well, whether empty or full.

Persistent back, neck, or shoulder pain; numbness or tingling; or discomfort that affects normal activities aren’t part of carrying a backpack. These symptoms may warrant evaluation by a healthcare professional.

The best backpack does not have to be the most expensive or elaborate option. Look for one that fits your child well, has two comfortable and adjustable shoulder straps, provides enough compartments to organize the load, and is lightweight before anything is placed inside.

Children today are balancing academics, athletics, and many extracurricular activities. Their growing bones, muscles, and joints deserve the same attention we give to proper sports equipment and injury prevention. Choosing a well-fitting backpack and teaching children healthy carrying habits are simple steps that can help reduce discomfort and support lifelong musculoskeletal health.

By Angie Curtis, MD, assistant professor in the Department of Orthopedic Surgery at McGovern Medical School at UTHealth Houston Pediatrics and a pediatric and sports medicine physician at UT Physicians. All quotes should be attributed to her. 

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