Jump to content

  • Set Your Location
  • Sign in or Enroll
Set Your LocationSet Your Location
  • Sign in or Enroll
    • Open I want to choose my medical group or hospital
    • Clear my location
Change Location
Sutter Health
  • Video Visits
  • Find Doctors
  • Find Locations
  • Treatments & Services
    • Video Visits
    • Find Doctors
    • Find Locations
    • Treatments & Services
    • COVID-19 Resources
    • Pay a Bill
    • Symptom Checker
    • Get Care Today
    • Health & Wellness
    • Classes & Events
    • Research & Clinical Trials
    • For Patients
    • About Sutter Health
    • Giving
    • Volunteering
    • Careers
    • News
    • For Medical Professionals
    • Other Business Services
Close Search
  • Home
  • Health and Wellness
  • Children's Health
  • How Heavy is too Heavy for a Childs Backpack
Content

How Heavy is Too Heavy for a Child's Backpack?

Too much weight and poor backpack fit can lead to backaches and sore necks in children.

Overloaded backpacks can lead to stiff necks, sore shoulders and aching backs in children. But there are some simple ways you can help your child prevent these pains.

Parents are often surprised at how much their child’s backpack actually weighs. As a general rule, to prevent injury, a full backpack should weigh no more than 10 to 20 percent of your child’s body weight.

How a student wears a backpack is often just as important as its overall weight.

Make sure the backpack is properly fitted to the child so weight is distributed evenly across the back and shoulder area. Sometimes a backpack with a lumbar strap can help. It is definitely not a good idea to wear the backpack hanging from just one shoulder or side of the body — this will most definitely cause and aggravate muscular pains.

Girl with backpack

How much is too much?

Here’s a way to calculate the maximum amount of weight your child should tote: Child’s weight x .15 = max backpack weight

For example…

  • A 50-pound child should carry a maximum of 7.5 pounds.
  • A 100-pound child should carry a maximum of 15 pounds.
  • A 150-pound child should carry a maximum of 22.5 pounds.

Seven Tips to Lighten the Strain

Follow these tips to protect your child’s back.

  • Buy a backpack with wide, padded straps to minimize pressure on the shoulders and collarbone.
  • Carry the pack on both shoulders to spread the weight evenly.
  • Tighten straps so the bag rests about two inches above the waist.
  • Bend both knees instead of leaning over when hoisting a heavy bag.
  • Consider a backpack with wheels or a waist belt to help take weight off the back.
  • If your child is given a locker at school, encourage them to use it.
  • Pick a backpack made from a lightweight material. Leather is heavier than nylon.
  • Pack the heaviest items closest to the center of the back to minimize additional strain.

Related Articles

  • Healthy Lunches for Kids
  • Start the School Year Healthy
  • First Foods: A New Experience
  • When to Use Antibiotics
  • Treating Your Child’s Croup
  • Children’s Furry Friends
The Sutter Health Network of Care
Expertise to fit your needs
Primary Care

Check-ups, screenings and sick visits for adults and children.

Specialty Care

Expertise and advanced technologies in all areas of medicine.

Emergency Care

For serious accidents, injuries and conditions that require immediate medical care.

Urgent Care

After-hours, weekend and holiday services.

Walk-In Care

Convenient walk-in care clinics for your non-urgent health needs.

  • Contact Us
  • Find Doctors
  • Find Locations
  • Request Medical Records
  • Make a Gift
Sign in to My Health Online

Billing and Insurance

  • Pay a Bill
  • Accepted Health Plans
  • Estimate Costs
  • Medicare Advantage

About Sutter

  • About Our Network
  • Community Benefit
  • Annual Report
  • News

Our Team

  • For Employees
  • For Medical Professionals
  • For Vendors
  • For Volunteers

Careers

  • Jobs at Sutter
  • Physician Jobs
  • Graduate Medical Education

Copyright © 2023 Sutter Health. All rights reserved. Sutter Health is a registered trademark of Sutter Health ®, Reg. U.S. Patent & Trademark office.

  • ADA Accessibility
  • Privacy
  • Do Not Sell My Personal Information
  • LinkedIn Opens new window
  • YouTube Opens new window
  • Facebook Opens new window
  • Twitter Opens new window
  • Instagram Opens new window
  • Glassdoor Opens new window

Cookie Policy

We use cookies to give you the best possible user experience. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences

Privacy Policy Cookie Preferences