How to Choose a Backpack For Kids

I'm a Chiropractor, and This Is What to Look For When Buying a Backpack For Your Child

From preschool to high school and beyond, your child could be wearing a backpack for 300+ hours per year. Carrying books, tablets, lunch, and accessories can create a lot of stress on your child's neck, shoulders, and back. That's why it's so important to have a backpack that is sized right and ergonomically well-designed to avoid wear and tear on your child's growing body. While kids of all ages may prioritise a cute or cool backpack for school, as a pediatric chiropractor, I recommend looking for one that is also comfortable and functional. Check out my tips for finding a well-fitting backpack.

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1. Choose a Backpack With Two Adjustable Straps

And make sure your child uses both straps! This will ensure that the backpack weight is evenly distributed. Adjust both straps to ensure the weight of the bag is close to the spine and not sagging behind the knees.

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2. Find the Right Size Backpack For Your Child

Choose a backpack that is large enough to accommodate your child's necessary contents, but as small as possible relative to their size. Luckily, you shouldn't have to sacrifice style for function at any size.

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3. Look For a Backpack With Support Straps

Support straps (the straps that buckle across your child's chest and hips) are a great idea as the weight of their bag increases. For a backpack that will weigh over 10 percent of your child's body weight, look for a backpack that has a chest strap and waist/lumbar belt. This keeps the weight of the contents centreed as close to the body as possible and allows the legs and pelvis to take pressure off the spine.

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4. Padded Backpack Straps Offer the Most Comfort

Padding can make a backpack much more comfortable, and becomes more important the longer a backpack will be worn. Feel for padding on the straps as well as on the back where it will cushion your child's spine against the contents of the bag.

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5. Choose a Lightweight Backpack Material

One easy way to decrease the weight of the backpack is to purchase a bag that is light when empty. Light fabrics like nylon are ideal; avoid heavy fabrics such as canvas.

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6. Avoid a Heavy Backpack When Full

Keep the weight of the full backpack less than 10 to 20 percent of your child's body weight. So, a 60 pound child should only be carrying a total of six to 12 pounds on their back; a child weighing 120 pounds should only carry about 12 to 24 pounds. A heavy backpack can eventually lead to neck and back pain, even in children.

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7. Avoid Potential Backpack Hazards

Avoid adding bulky keychains and look for a backpack with minimal unnecessary straps and flaps. Any of these accessories could be a potential tripping hazard when on the floor or catch on a bike or locker when mobile.

Image Source: Unsplash / Shunsuke Ono

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