It’s that time of year again — school supply lists, first-day photos, and backpacks that somehow seem to get grow every August, as fast as your child. If you’ve ever watched your child hoist their bag onto one shoulder and lean forward just to walk, you’re not imagining it: an overloaded or poorly worn backpack can put real strain on a growing spine. The good news is that a few simple adjustments can make a big difference, and none of them require a trip to the store.

Reviewed by Thomas Staton, PT, DPT, Bear Canyon Therapy Associates

Why Backpacks Are Harder on Kids Than Adults

Kids’ bodies are still developing, which means their spines, shoulders, and postural muscles are more sensitive to repeated strain than an adult’s. A heavy pack worn incorrectly — slung on one shoulder, hanging too low, or loaded unevenly — can pull a child’s center of gravity forward or cause undue rotational torsion. To compensate, they lean forward or arch their lower back, which over a school year adds up to a lot of extra load on muscles that aren’t built for it yet. This is especially common with Albuquerque Public Schools and Rio Rancho area students who walk to bus stops, across large campuses, or up and down stairs multiple times a day.

The 10-15% Rule

A simple guideline pediatric physical therapists use: a loaded backpack should weigh no more than 10-15% of your child’s body weight. For a 60-pound child, that’s about 6-9 pounds — less than a gallon of milk. It’s easy to blow past that number once you factor in a laptop, a water bottle, a lunch box, and a couple of textbooks, so it’s worth actually weighing the bag on a bathroom scale once school starts. If it’s consistently over that range, it’s time to look at what can come out, be left in a locker, or be split between a backpack and a smaller bag.

Backpack Fit Checklist

• Both straps, every time. One-shoulder carrying remains the single biggest contributor to uneven strain and back, shoulder, and/or neck discomfort and eventually pain.
• Padded, adjustable shoulder straps. Tighten them so the pack sits close to the body — a bag that hangs low pulls the shoulders back and down.
• Top of the bag at shoulder level, bottom at hip level. If the bottom of the pack sags near the buttocks, the straps need tightening.
• Use the waist or chest strap if the bag has one. This shifts a good portion of the load off the shoulders and onto the hips, where the body is built to carry weight.
• Pack heavy items closest to the back. This keeps the center of gravity stable instead of pulling your child backward or forward.
• Choose a bag with multiple compartments to distribute weight evenly rather than one large pocket where everything shifts to the bottom.

Rolling Backpacks: A Reasonable Alternative

For younger kids or students carrying particularly heavy loads, a rolling backpack can be a smart option — as long as the school allows it and there aren’t a lot of stairs to navigate. It won’t work for every campus layout, but it’s worth asking about if backpack weight has been a recurring issue.

Signs It’s More Than Just “A Heavy Bag”

Most backpack-related discomfort resolves with fit and weight adjustments. But it’s worth paying closer attention if your child mentions or shows any of the following:

• Numbness or tingling in the arms or hands
• Red marks or indentations from the straps that don’t fade quickly
• Consistently leaning forward or to one side while walking, even without the backpack on
• Ongoing complaints of neck, shoulder, or back pain that don’t improve with rest
• Visible changes in posture over the course of the school year

These aren’t cause for alarm on their own, but they’re worth having a professional take a look at — a pediatric-informed physical therapy evaluation can rule out bigger issues early, when they’re easiest to address.

A Few More Habits Worth Building

Beyond the backpack itself, a couple of small daily habits go a long way: encourage kids to lift the bag with their legs rather than bending at the waist, remind them to take breaks between classes rather than sitting hunched over a desk all day, and if there’s room in the schedule, a few minutes of stretching or movement after school can help undo some of the day’s postural strain — think shoulder rolls, gentle back extensions, or just a walk around the block.

When to Schedule a Visit

If backpack weight has become a recurring source of complaints in your house, or if you’re noticing any of the signs above, it’s worth having it looked at rather than waiting to see if it resolves on its own. At Bear Canyon Therapy Associates, we work with families across Albuquerque to identify what’s driving a child’s discomfort and build a simple plan to address it — often with just a few targeted exercises and some practical adjustments at home.

Ready to have your child’s posture and comfort checked out before it becomes a bigger issue? Schedule an appointment with our team today.