Backpack Awareness Day highlights the health risks of heavy or poorly worn backpacks and promotes safe packing, proper fit, and posture to prevent back pain and long-term injury in students.

The American Occupational Therapy Association (AOTA) sponsored National School Backpack Awareness Day, an annual national educational event to call attention to health problems in children and adults caused by backpacks that are too heavy or worn improperly.

Think the books and school supplies that your child is carrying in a backpack slung haphazardly across one shoulder are harmless? Think again. Heavy loads carried by more than 79 million students across the U.S. can cause low back pain that often lasts through adulthood. According to the U.S. Consumer Product Safety Commission, in 2010 nearly 28,000 strains, sprains, dislocations, and fractures from backpacks were treated in hospital emergency rooms, physicians’ offices, and clinics.

“A child wearing a backpack incorrectly or that is too heavy can be contributing risk factors for discomfort, fatigue, muscle soreness, and musculoskeletal pain especially in the lower back,” says Karen Jacobs, EdD, OTR/L, CPE, clinical professor of occupational therapy at Boston University, and an expert on school ergonomics and healthy growth and development of school-age children.

The American Occupational Therapy Association (AOTA) urges parents and caregivers to consider the following when selecting a backpack this school year:

● Appropriate size. Make sure the height of the backpack extends from approximately 2 inches below the shoulder blades to waist level, or slightly above the waist.

● Shoulders. Backpacks should have well-padded shoulder straps that can be worn on both shoulders so when packed with books, the weight can be evenly balanced by the student.

● Hip belt. Backpacks with a hip or chest belt take some strain off sensitive neck and shoulder muscles and improve the student’s balance.

● Fit. Just as your child will try on clothes and shoes when back-to-school shopping, experts say it is important to try on backpacks, too. “The right fit should be your top criteria when selecting your child’s backpack,” says Jacobs. “If you order online, be sure that the seller has a return policy just in case the backpack is not quite the best fit for your child and needs to be exchanged.”

When school is back in session, check that the child’s backpack weighs no more than 10% of his or her body weight. If it weighs more, determine what supplies can stay at home or at school each day to lessen the load. If the backpack is still too heavy for the child, consider a book bag on wheels.

Pediatric Occupational Therapy can help to provide organizational strategies  to reduce the need to carry as many supplies each day. Education can be provided about finding the right size and style pack to fit the child’s body. In OT, children can learn exercises to develop core strength and good posture with and without a backpack on.

Conclusion

Backpacks are a daily necessity for students, but when used improperly or overloaded, they can pose serious health risks that may follow a child into adulthood. National School Backpack Awareness Day, sponsored by the American Occupational Therapy Association (AOTA), highlights the importance of choosing the right backpack and wearing it correctly to prevent discomfort, injury, and long-term musculoskeletal problems.

Parents and caregivers play a crucial role in ensuring their child’s backpack fits well, is worn properly, and stays within the recommended weight limits. Small changes—like using both shoulder straps, selecting a backpack with padded support and a hip belt, and minimizing daily load—can make a significant difference in a child’s posture, comfort, and overall well-being.

New Horizons Wellness Services is here to support families in building healthier habits and preventing injury. We offer a wide range of services, including Pediatric Occupational Therapy, which provides children with personalized strategies for managing daily routines and building the physical strength needed to carry backpacks safely. Our Occupational Therapy Services also extend to adults, helping parents and educators who may experience their own musculoskeletal strain from lifting or carrying supplies.

In addition, our team offers Counseling Services to support the emotional and mental well-being of children and families, especially during the busy back-to-school season. We also provide a Social Skills Group, where children can build confidence, learn peer interaction strategies, and foster self-awareness—skills that contribute to healthier school experiences overall.

Through targeted exercises and education, children can build the core strength and posture they need to safely carry their supplies.

By staying informed and taking preventive steps, we can help students stay healthy, strong, and ready to learn—without the burden of a too-heavy backpack. Contact us now to learn how our team at New Horizons Wellness Services can help support your child’s success both physically and emotionally.

Frequently Asked Questions:

How heavy should my child’s backpack be to avoid injury?

A child’s backpack should weigh no more than 10% of their body weight. Anything heavier can lead to back pain, muscle strain, and long-term posture issues. Regularly checking and adjusting the load can help prevent injuries.

What are the signs that my child’s backpack may be causing physical problems?

Common signs include complaints of back, neck, or shoulder pain, red marks on the shoulders from straps, changes in posture, and difficulty putting on or taking off the backpack. If you notice any of these, it may be time to evaluate the fit and weight of their backpack.

How can Pediatric Occupational Therapy help with backpack-related concerns?

Yours in Health,

New Horizons Wellness Services provides a true multidisciplinary approach to mental & physical health treatments for children, adults and families.