How to Choose a Backpack That Supports Your Child’s Back, Posture and Comfort

By Dr. Danielle Gilas, DC | Vivid Health Toronto

Back-to-school shopping means new shoes, school supplies, lunch containers—and, of course, a new backpack.

But choosing the best backpack for your child isn't just about colour, style or their favourite character. The right backpack should fit properly, be comfortable to carry and make it easier for your child to move naturally throughout the school day.

An oversized, poorly fitted or overloaded backpack can place extra strain on the neck, shoulders and back. Research has found an association between heavier backpacks and musculoskeletal complaints in school-aged children and teens.

As a chiropractor and a mom, here are my 5 tips for choosing and using a backpack that supports your child’s growing body—and your own.

1. Choose the Right Backpack Size

When it comes to backpacks, bigger isn't necessarily better.

One of the most important things to consider when choosing a backpack for your child is its size. A backpack should be appropriate for your child's body and torso rather than being chosen simply because it offers more storage.

A properly fitted backpack should:

  • Sit comfortably against the back
  • Fit between the shoulders and hips
  • Not hang well below the waist
  • Allow your child to move their arms freely
  • Feel secure without restricting movement

Don't Buy a Backpack to “Grow Into”

It's tempting to purchase a larger backpack that your child can use for several years, but a backpack that's too large may encourage them to carry more than they need and may not distribute weight comfortably.

The best backpack for a child is one that fits their body now.

The same advice applies to adults. Choose a backpack based on what you actually need to carry—not everything you might possibly need!

2. Look for Wide, Padded Shoulder Straps

When choosing a backpack for kids, look for two wide, padded and adjustable shoulder straps.

And then make sure your child actually uses both of them!

Carrying a backpack over one shoulder creates an uneven load and may encourage the body to compensate. Using both straps helps distribute the weight more evenly.

Ideally, look for:

  • Two wide, padded shoulder straps
  • Adjustable straps
  • A padded back panel
  • A comfortable fit across the upper back
  • A chest or waist strap for heavier loads or longer walks

Once the backpack is on, adjust the straps so that it sits snugly against the back rather than hanging loosely away from the body.

A great backpack won't provide much benefit if the straps aren't adjusted properly.

3. Keep Your Child's Backpack as Light as Possible

This may be the most important backpack safety tip of all.

You may have heard the recommendation that a child's backpack should weigh no more than 10–15% of their body weight. While this guideline is commonly discussed, newer research suggests that the relationship between backpack weight, posture and discomfort is more complicated than one specific percentage.

A University of Toronto study of students aged 11–18 found that students carrying heavier backpacks reported more back, shoulder, neck and leg complaints.

So rather than focusing on one magic number, my advice is simple:

Keep your child's backpack as light as reasonably possible.

Try these easy strategies:

  • Empty the backpack regularly.
  • Remove old homework and papers.
  • Leave textbooks at school when possible.
  • Don't carry unnecessary toys or extras.
  • Choose lightweight lunch containers and water bottles.
  • Only carry electronic devices when they're needed.

A Simple Weekly Backpack Check

Make it part of your routine: empty your child's backpack once a week.

You may be surprised by what has accumulated in there!

And don't forget your own backpack. Laptops, chargers, water bottles, gym clothes and “just in case” items can quickly turn a comfortable backpack into a heavy one.

4. Pack the Backpack Properly

Choosing the right backpack is important, but how you pack it matters too.

Place heavier items closer to your child's back rather than at the front of the backpack. Keeping the weight closer to the body's centre of gravity can help the backpack feel more stable and comfortable.

Think:

Heavier items → closest to the back
Lighter items → farther away

Use the different compartments to distribute items instead of putting everything into one large pocket.

It's also a good idea to teach younger children how to put their backpack on safely. If possible, place it on a chair or table first, put on both shoulder straps and then adjust the straps.

Avoid swinging a heavy backpack onto one shoulder.

These small habits can make a big difference over the course of a school year.

5. Pay Attention to Back, Neck and Shoulder Pain

One of the best ways to know whether a backpack isn't working for your child is to listen to what their body is telling you.

Watch for:

  • Neck pain or stiffness
  • Shoulder pain
  • Back pain
  • Tingling or numbness
  • Red marks or pressure from the straps
  • Difficulty putting the backpack on or taking it off
  • Leaning forward or to one side while walking
  • Complaints of discomfort or fatigue when carrying the backpack

Children don't always have the words to describe what's happening with their bodies, so parents can play an important role in noticing changes.

If your child regularly complains about back pain, neck pain or shoulder discomfort, don't automatically assume it's simply part of growing.

Recurring pain or changes in the way your child moves are worth paying attention to.

Don't Forget How Your Child Carries Their Backpack

Choosing the best backpack is only half the equation.

Teach your child to:

✓ Use both shoulder straps
✓ Keep the backpack close to their back
✓ Adjust the straps for a comfortable fit
✓ Keep heavier items closest to their body
✓ Remove anything they don't need
✓ Speak up if their backpack causes discomfort

These simple backpack safety habits can help make carrying a school bag more comfortable throughout the year.

And What About Your Backpack?

The same principles apply to adults.

Whether you're carrying a laptop to work, a gym bag, a diaper bag or everything you need for a day on the go, your backpack should fit your body—not the other way around.

A well-fitted backpack should feel comfortable while you're walking, commuting, travelling or heading to the gym.

If you regularly notice that your backpack is pulling on your shoulders, making you lean forward or leaving you sore at the end of the day, it may be time to take a closer look at the fit, weight and way you're carrying it.

Back-to-School, Back-to-Body Basics

A new school year is a great time to look beyond pencils and notebooks and check in with your family's posture, movement and everyday habits.

At Vivid Health Toronto, we work with children, teens, adults and families to support healthy movement and nervous system function through chiropractic care.

If your child is experiencing recurring neck, shoulder or back discomfort, or you're noticing changes in their posture or movement, Dr. Danielle Gilas can assess what's going on and determine whether chiropractic care may be appropriate.

A healthy school year starts with more than a good backpack.

It starts with a body that feels good carrying it.

— Dr. Danielle Gilas, DC
Vivid Health Toronto