Parents’ Guide: How to Pick the Right Backpack for Back Health

What to Look for When Shopping for Your Next Backpack

With school back in session, it’s a great time to think about something small that can have a significant impact on your child’s health — their backpack.

We don’t often stop to think about it, but the wrong backpack can create long-term issues instead of preventing them. A poorly fitted or overloaded pack can lead to poor posture, muscle strain, headaches, and even nerve issues if the strain continues over time. The good news? A well-chosen backpack can support your child’s growing body instead of working against it.

What makes a good backpack?

A good backpack is more than just another school item. It’s an investment in your child’s health. The right backpack supports posture, reduces strain, and helps kids carry their daily essentials without putting unnecessary stress on their growing bodies.

The right backpack should have:

• Lightweight design: The pack itself should be lightweight before it is filled 
• Appropriate size: It should fit your child’s back. Make sure it fits the width of their hips and is does not hang past their waist
• Padded back and shoulder straps: For extra comfort and to make sure weight is distributed evenly 
• Chest and waist straps: Adjustable straps help spread the weight more evenly across the torso

Following these tips will help protect your child’s posture and prevent unnecessary pain. A properly fitted backpack supports their spine, keeps their shoulders aligned, and encourages healthy movement throughout the day. By choosing the right size, keeping the weight within safe limits, and making use of padded straps and supportive features, you’re not just lightening their load — you’re helping them build habits that protect their growing bodies.

What can happen with a bad backpack?

If the pack is too heavy, oversized, or even slung over one shoulder, kids can lean forward to compensate for the extra weight leading to rounded shoulders and forward head posture. The extra strain can result in back, shoulder, and neck pain, which may lead to chronic musculoskeletal problems. 

Things to lookout for in a bad backpack:

• Too heavy: If a backpack weighs more than 10% of a child’s body weight, it puts unnecessary stress on their spine and muscles.
• Oversized fit: A bag that hangs too low or is wider than your child’s frame can throw off balance and posture.
• One-shoulder carrying: Slinging the pack over a single strap forces uneven weight distribution, leading to muscle strain.
• Thin or narrow straps: Straps that dig into the shoulders can cause discomfort, nerve compression, and even tingling or numbness in the arms.

By looking out for these red flags, you can notice when a backpack starts working against your child’s posture. A poor fit or extra weight may not seem like a big deal in the short term, but over time it can affect posture, comfort, and even long-term health. Choosing the right backpack, and helping your child wear it properly is a simple step that goes a long way in protecting their growing bodies.

Before your child settles into the new school year, take a few minutes to check their backpack. Look at the weight, fit, and how they’re wearing it. This small adjustment can prevent aches, posture issues, and long-term pain down the road, keeping your kids healthier and more focused on learning!

The Backpack I Love (and Why Your Kids Will Too!)

The Beckmann Backpack isn’t just stylish, it’s ergonomic. Its padded back panel and wide, adjustable shoulder straps make sure the load sits comfortably and securely. Unlike flimsy alternatives, this backpack was developed with input from health professionals, so it actually supports the spine instead of stressing it. This is the backpack I love for my kids, and my kids love it too. I even did a post on it recently. To watch it, click the link here.

As a chiropractor, I see firsthand how everyday habits like backpack use affect posture and long-term spinal health. A good backpack isn’t just about carrying books; it’s about protecting your child’s foundation for growth.