People often talk about the
We did an experiment: a 12-year-old patient brought us his school backpack, and we weighed it. To our surprise, filled only with the books and school supplies needed for a single day, it weighed 8 kg. To that, you must add the weight of a packed lunch and the clothes and shoes needed for after-school football practice—for a total of more than 10 kg!
Ten kilograms is a lot, but as recent data and studies show, this is far from an extraordinary case: many children and teenagers face similar situations every day, exposing themselves to the risk of developing back, neck, and postural issues over time.
What risks do our children face?
Carrying excess weight on the back during growth and development phases exposes children and teens to long-term spinal damage. Girls and children aged 5 to 8 are particularly at risk because they are smaller and carry loads heavier in proportion to their body weight. That’s why applying significant pressure to the spine during this musculoskeletal development phase is discouraged.
What’s the correct weight for a school backpack?
Young people should carry a maximum of 10–15% of their body weight. That means a load of about 2 to 4 kg for a 6-year-old child weighing around 20 kg. For teenagers with an average body weight of 60 kg, the recommended maximum weight is between 6 and 9 kg.
How should the backpack be carried?
Weight isn’t the only factor to consider. The way the backpack is carried can also be problematic. Backpacks are generally designed to be worn with both shoulder straps properly adjusted, spreading the weight evenly across both shoulders. However, many children and teenagers prefer to wear them over just one shoulder. Make sure your kids carry their backpack on both shoulders and that the straps are adjusted to distribute the weight comfortably. And don’t forget to encourage good overall posture to reduce spinal strain.
The ideal backpack
At Kinetic Center, we physiotherapists always recommend our younger patients use a wheeled backpack, if the school allows it and if there aren’t significant barriers along the route—like lots of stairs. We know: wheeled backpacks may not be the most “stylish” choice, but they will definitely provide immediate relief for your child’s back and promote proper posture. We care deeply about the health of our younger patients. We’re available at our clinic for any advice or posture assessments, free of charge.
