<a href="[BASEDOMAIN]/healthinfo/../interactives/infographic.aspx?infographic=data/infographic/backpackSafety.svg&amp;Title=Backpack%20basics%20&amp;Description=Backpacks%20should%20ease%20your%20load%2C%20not%20make%20it%20worse."> <img style="max-width: 100%; min-width: 323px;" alt="Backpack basics" src="[BASEDOMAIN]/healthinfo/../interactives/infographics/snap/img/infographic/backpackSafety280x280.jpg"> </a><center>Reviewed 6/27/2023</center>
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<h2>Backpack basics</h2>
Backpacks should ease your load, not make it worse. 
When is a backpack too heavy? It shouldn&rsquo;t weigh more than 10% of a student&rsquo;s weight. 
Start packing. 
Pack for class with the back in mind. 
A school backpack should make it easier, not more painful, for a student to carry a load. Backpacks that are too heavy or worn incorrectly can injure muscles and joints. Select for tips on choosing, wearing and packing a backpack. 
Backpack contents
<ul>
 <li>The heaviest items should be packed low and close to the center of the back. </li>
 <li>A student shouldn&rsquo;t carry more than 10 percent if his or her total body weight in a backpack. </li>
 <li>Use all the compartments of a backpack to help distribute weight evenly. </li>
</ul>
The backpack 
<ul>
 <li>The pack should have 2 padded shoulder straps. Single straps&mdash;or slinging just 1 strap over a shoulder&mdash;can&rsquo;t distribute weight evenly and may cause muscle strain. </li>
 <li>The shoulder straps should be wide, not narrow. Narrow straps can dig into shoulders, causing pain and cutting off circulation. </li>
 <li>The straps should be tightened so the backpack sits close to the body and about 2 inches above the waist. </li>
 <li>A rolling backpack may be a good choice for students with an especially heavy load. </li>
</ul>
Sack smarts
<ul>
 <li>How to wear with care </li>
 <li>Bend at the knees when lifting a backpack. </li>
 <li>Make use of school lockers to store unneeded items. </li>
 <li>Bring only the items needed for the day. </li>
 <li>Don&rsquo;t ignore discomfort. If the backpack is causing back or shoulder pain, talk to a doctor.&nbsp;</li>
</ul>
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Sources
<ul>
 <li>American Academy of Pediatrics. "Back-to-School Tips." <a href="https://www.healthychildren.org/English/ages-stages/gradeschool/school/Pages/Back-to-School-Tips.aspx" target="_blank">https://www.healthychildren.org/English/ages-stages/gradeschool/school/Pages/Back-to-School-Tips.aspx</a>.</li>
 <li>American Academy of Pediatrics. "Backpack Safety." <a href="https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Backpack-Safety.aspx" target="_blank">https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Backpack-Safety.aspx</a>.</li>
 <li>National Safety Council. " Backpack Safety: It's Time to Lighten the Load." <a href="https://www.nsc.org/community-safety/safety-topics/child-safety/backpack-safety-for-kids" target="_blank">https://www.nsc.org/community-safety/safety-topics/child-safety/backpack-safety-for-kids</a>.</li>
 <li>OrthoInfo. "Backpack Safety." <a href="https://orthoinfo.aaos.org/en/staying-healthy/backpack-safety/" target="_blank">https://orthoinfo.aaos.org/en/staying-healthy/backpack-safety/</a>.</li>
</ul>

Backpack basics

Backpacks should ease your load, not make it worse.