Heavy School Bags and Your Child's Posture

Many children carry heavy school bags every day: textbooks, notebooks, lunch box, water bottle and sports kit. Children commonly complain of back, neck and shoulder aches, and a heavy or badly carried bag can be a contributing factor.

How heavy is too heavy?

A commonly used guideline is that a school bag should weigh no more than about 10 percent of the child's body weight. For a child weighing 30 kg, that's about 3 kg.

Weigh the packed bag on a bathroom scale occasionally. Many parents are surprised.

Signs the bag may be a problem

• Your child leans forward or to one side to carry it
• Red marks on the shoulders from the straps
• Complaints of back, neck or shoulder pain
• Tingling or numbness in the arms
• Difficulty putting the bag on or taking it off

Choosing a bag

• Two wide, padded shoulder straps
• A padded back panel
• A waist or chest strap to spread the load
• Multiple compartments to distribute weight
• The right size: not wider than the child's back, and not hanging below the waist

Packing it right

• Heaviest items closest to the back
• Only pack what's needed that day; check the timetable together
• Use school lockers where available
• Encourage leaving unnecessary items at home

Carrying it right

• Both straps, every time. Slinging the bag over one shoulder makes the body lean to one side.
• Tighten the straps so the bag sits close to the back, with the bottom around waist level.
• Lift properly: bend the knees, not just the back, when picking up the bag.

Build strength

Active children with strong back and core muscles cope better with everyday loads. Encourage outdoor play, sport, swimming and cycling, and limit long periods of sitting with screens.

When to see a physiotherapist

See a professional if your child's back pain lasts more than a couple of weeks, wakes them at night, comes with fever or weight loss, or comes with numbness or weakness. Pain that's severe, constant or at night needs medical assessment.