Using Backpacks Wisely

To help kids prevent injury when using a backpack:

• Lighten the load. No matter how well-designed the backpack, doctors and physical therapists recommend that kids carry packs of no more than 10% to 15% of their body weight - but less is always better. If you don't know what that 10% to 15% feels like, use the bathroom scale (for example, the backpack of a child who weighs 80 pounds shouldn't weigh more than 8 to 12 pounds).
• Use and pick up the backpack properly. Make sure kids use both shoulder straps. Bags that are slung over the shoulder or across the chest - or that only have one strap - aren't as effective at distributing the weight as bags with two wide shoulder straps, and therefore may strain muscles. Also tighten the straps enough for the backpack to fit closely to the body and sit 2 inches (5 centimeters) above the waist.

The American Academy of Pediatrics (AAP) recommends that parents look for the following when choosing the right backpack:

• a lightweight pack that doesn't add a lot of weight to your child's load (for example, even though leather packs look cool, they weigh more than traditional canvas backpacks)
• two wide, padded shoulder straps; straps that are too narrow can dig into shoulders
• a padded back, which not only provides increased comfort, but also protects kids from being poked by sharp edges on objects (pencils, rulers, notebooks, etc.) inside the pack
• a waist belt, which helps to distribute the weight more evenly across the body
• multiple compartments, which can also help distribute the weight more evenly

Although packs on wheels may be good options for students who have to lug around really heavy loads, they're extremely difficult to pull up stairs. Check with the school before buying a rolling pack; many schools don't allow them because they can pose a tripping hazard in the hallways.