Backpack Strategies for Parents and Students

Elementary school kids with backpacks smiling to the camera

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Do you or your child
have these symptoms after wearing a heavy backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain!!


  • Load heaviest items closest to BACK
  • Arrange books and materials so they wont slide around in the backpack
  • “The American Chiropractic Association recommends that backpacks weigh no more than 10% of
    ones weight
    ”. (2019 National Safety Council) Read More on their site here.


  • Distribute the weight evenly by using BOTH straps
  • Select a pack with WELL-PADDED and ADJUSTABLE shoulder straps. A backpack should fit snug on ones back.
  • Backpacks with WAIST BELTS are best. Wearing the waist belt helps distribute the packs weight more evenly.
  • SIZE matters! The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below waistline