This article appears in QPL's 2025-2026 Back-to-School Guide—available in English, Bengali, Chinese and Spanish.
Despite the fact that schoolwork is increasingly done online, carrying books and other supplies to school is still a part of life for kids.
Choosing the right backpack for your child is an aspect of back-to-school preparation for kids across the world. However, not all backpacks are safe and comfortable for all kids.
Here are some guidelines to follow when selecting a backpack this year:
Why It Matters
When worn correctly, backpacks effectively spread load across strong muscles—but misused, they can cause neck strain, shoulder pain, poor posture, and even spinal issues in children.1
Prevention starts with choosing the right backpack, packing it wisely, and encouraging healthy carrying habits.
Signs of Stress
Back pain, numbness, strap marks, or struggling to lift the bag are red flags. These symptoms suggest the load is too heavy or the fit is off.3
Encourage kids to speak up if they notice discomfort—and use lockers or cubbies to swap out heavy books during breaks at school.1
Picking the Perfect Backpack
Start with a bag that fits your child’s size and school needs for the year. Lightweight, durable fabrics such as nylon help keep the load down while resisting wear and tear.
Also, ensure the bag’s height and width match your child’s torso—never larger—to prevent uncomfortable and awkward postures.1
Choose padded, wide shoulder straps. If available, a chest or waist strap can help distribute weight more evenly across the shoulders and hips.2
For younger kids who carry heavy textbooks, consider wheeled backpacks—but check if the school allows them.1
Load It Carefully
Keep the overall weight of the loaded pack to no more than 10–15% of your child’s body weight. For most elementary-and middle-school students, that means under 10 lbs.1
Pack heavy items closest to the back and at the center, with lighter items in front and toward the top for stability.3
Use internal compartments to distribute weight, and encourage kids to clean out unnecessary items regularly.1
Carry It Right
Teach proper posture and lifting techniques. Always use both straps, tightening them so the backpack sits about two inches above the waist and stays close to the body.1
When bending, kids should bend at the knees, not the waist.1
Teach kids they should never sling a backpack over one shoulder—that causes muscle tension and imbalance2—and to never wear it while riding in a car, where it can exacerbate injuries in a crash.1
Notes:
1. Johns Hopkins Medicine, How to Choose and Use a Backpack
2. The Well by Northwell, Big Backpack and Little Kids
3. Jamaica Hospital Medical Center, Health Beat Search: Backpack