Backpacks, posture and growing pains: what’s normal?

Backpacks are an essential back-to-school item for many children. They are a useful way to carry books, notes, stationery, lunches and your child’s personal belongings. But children should only carry between 10 to 20% of their body weight.¹

This means that a child who weighs 45 kg should only carry a bag that weighs 4.5 kg.

If you’ve noticed that your child regularly carries bags that are too heavy for them, this should be addressed. The weight of their bag could cause muscle pain and strain. This is because a heavy bag pulls your child backwards. To compensate, they have to use the muscles in their necks and shoulders to balance out the weight. Over time, this can cause tension and pain to develop.¹

Regularly carrying a heavy backpack can affect your child’s muscles, bones and joints. Heavy loads like bags can cause musculoskeletal disorders (MSD). These are a broad range of conditions that cause pain and discomfort. You might notice that your child has neck, back or shoulder pain. Their posture might also change as they start to develop a forward head position.^1,2

Your child might also be at risk of developing a repetitive strain injury. This is a type of MSD that is triggered by repeatedly lifting heavy objects and causes strain, tension or pain.³

Repetitive strain injuries can get better on their own, but aiming to carry a lighter bag each day can help. ³ You should talk to your child to find ways of reducing the load they carry each day. For example:

• They may be able to store some items in a locker or a classroom
• They should wear their backpack using both shoulder straps to evenly distribute its weight
• They should remove any items that aren’t necessary for the school day from their bags.

Yes. Because your child is still growing and developing, the weight of a heavy bag can alter their natural posture. This means that their spine and the muscles surrounding it are placed under regular tension that causes them to round forward.^2,4

The weight within a backpack typically sits at the bottom of the bag. This places pressure on their backs and spine, which can be worsened if your child only uses one shoulder strap. This is because of the uneven distribution of weight across their shoulders and back.²

Your child will need different types of backpacks as they progress through their school life. Children in secondary school might need a bag that has enough space to carry a broad range of items.

When choosing a bag, you should consider:

• Padded shoulder straps.This will help to reduce pressure on your child’s shoulders and evenly distribute weight.
• Its capacity. It’s not unusual for children to carry bags with a capacity of 20 to 30 litres, which can be bought online or in local stores.
• A bag that will last throughout the school year. A hard-wearing bag can be cost-effective.^2,5

Although your child’s bag might be the source of neck, shoulder or back pain, there are many other reasons why they might be experiencing discomfort.

You can help by encouraging them to:

• Stay physically active. Your child will likely take part in physical education (PE) lessons at school. But if they don’t or cannot, they should still do at least 60 minutes of exercise each day. This could be a walk, taking part in a class like karate or dance, or doing seated exercise if they have mobility issues.
• Stretch when they can. Being sedentary or not moving can cause back pain. If your child can spend a few minutes stretching each day, they may be able to find some relief from their pain.
• Use pain relief techniques. You or your child can safely apply ice or heat to the shoulders or back to ease their pain. You should talk to your GP or pharmacist about using pain relief medication to manage your pain.^6,7

You can also talk to your child’s school about their policies on physical activity and ensuring children’s wellbeing in the classroom. Desks should be the right height for your child to avoid leaning, slouching or having their feet dangling.

Most back pain should go away within 6 weeks. You should speak to your GP if your child’s pain continues beyond this.