How to Pack a Backpack for School - The Safe Way

Did you know that a heavy backpack can cause serious injury to your child? Each year, an estimated 14,000 children need treatment for backpack-related injuries, while from 2019-2020, an estimated 1,200 kids ended up in the E.R. for the same, the U.S. Consumer Product Safety Commission states.

Teach your kids how to properly pack their backpacks to avoid injuries by following the tips from The American Occupational Therapy Association.

How to pack a backpack

• Heavy items closest - Load the heaviest items closest to the child's back (the back of the pack).
• Prevent sliding - Arrange books and materials so they won't slide around in the backpack.
• Only the necessities - Check what your child carries to school and brings home. Make sure the items are necessary for the day's activities.
• Is it too heavy? - If the backpack is too heavy or tightly packed, your child can hand-carry a book or other item outside the pack.
• Wheeled book bag - If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child's school allows it.
• Use both straps - Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.
• Get padded shoulders - Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied.
• Adjust the straps - Adjust the shoulder straps so the pack fits snugly on the child's back. A bag that hangs loosely from the back can pull the child backward and strain muscles. The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child's waistline.
• Wear the waist belt - if the backpack has one. This helps distribute the pack's weight more evenly.
• Get the right size for your child's age - School backpacks come in different sizes for different ages. Choose the right size pack for your child and one with enough room for necessary school items.
• Weigh your child’s backpack - Weigh your child's backpack and ensure it weighs no more than 10 percent of your child's body weight. For example, if your child weighs 100 pounds, the backpack should be no heavier than 10 pounds. One way to do this is to attend a weigh-in event near you.

How to Pack a Backpack: What the Health Experts Have to Say

Among healthcare professionals, occupational therapists are on the front lines of backpack safety awareness and ensuring parents and teachers are educated about the proper weight distribution for a backpack. 

"We want to educate and empower the kids to make sm all changes now so that they don't have to address larger changes in the future," said Lydia Rapson, M.O.T., OTR/L, Occupational Therapist at Firelands Children's S.P.O.T. "Providing information to even one class on the importance of properly packing school items, wearing backpacks, or even carrying sports bags will make a difference."

The goal of occupational therapy is to help children develop skills to enhance their daily life. Fine motor skills, motor planning skills, coping skills, self-help skills, feeding skills, sensory integration skills, and visual motor skills are crucial for a child's success in self-care, school performance and interaction. For children and adolescents, occupational therapy services are offered at the Firelands Children's S.P.O.T. at our South Campus location.

Learn more about our pediatric rehabilitation services today.