Heavy Backpacks Put Kids at Risk for Back and Neck Pain, Aspirus Expert Warns
8/28/2025
Nate Maday, PT, DPT, Aspirus Physical Therapist
Backpacks are part
of every school day, but when they’re too heavy, they can do more harm than
good. A
2024 study found that more than 80 percent of schoolchildren carried
backpacks over 10 percent of their body weight, and many exceeded 15 percent,
the maximum limit advised by the American Academy of Pediatrics (AAP). Carrying
that much weight places unnecessary stress on developing spines, which can lead
to pain and posture issues.
“Backpacks are one
of those simple things that can throw off the spine if they’re not the right
size or too heavy,” said Nate Maday, PT, DPT, a physical therapist with Aspirus
Health. “Kids are creatures of habit, and if we don’t address posture and backpack
habits early, those habits can carry on for years.”
Signs of Backpack
Trouble
Parents should watch
for warning signs such as:
- A child leaning
forward when walking
- Complaints of back,
shoulder, or neck pain
- Tingling or numbness
in the arms
“The biggest thing
is just keeping an eye on your child,” said Maday. “If they start changing how
they walk or begin complaining about neck or back pain that lasts more than a
day or two, it may be time to take a closer look at the backpack.”
Simple Fixes That
Make a Difference
According to the
American Physical Therapy Association (APTA), families can help prevent
problems by:
- Keeping the backpack
under 10 to 15 percent of body weight
- Using both straps
and adjusting them for a snug fit
- Selecting backpacks
with padded straps and compartments to spread out the load
- Encouraging kids to
take regular movement breaks
Stretch It Out
At home, a few
minutes of stretching can also help release tension:
- Chest opener: Clasp
hands behind the back and gently lift
- Shoulder rolls: Roll
shoulders forward and backward
- Child’s pose: Kneel
and stretch arms forward to lengthen the spine
“Families can build
great backpack habits by starting simple,” said Maday. “Choose a good backpack,
make sure it fits well, and remind kids to keep the load light and snug. Those
small steps can make a big difference over time.”
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