Back-to-school is just around the corner. For many families, this time of year means changes in routine, rising stress levels, and buying school supplies. One item that should be at the top of your to-do list is finding the right backpack.
Your child’s backpack is more than just an accessory—it has a direct impact on their comfort, posture, and health all school year long. A good backpack can help reduce the stress of going back to school and simplify your child’s morning routine from day one.
Shoulder pain, neck tension, hunched posture—a backpack that is unsuitable or worn incorrectly can have a major physical impact on your child, even when they only carry it briefly. This physical discomfort can affect children’s ability to concentrate, maintain their energy levels in class, and stay motivated.
Backpacks that are too heavy, or improperly adjusted, can cause long-term back pain and postural imbalance. That’s why backpacks should never weigh more than 10% of your child’s body weight. For example, if your child weighs 70 pounds, their backpack should weigh no more than 7 pounds when full. This simple guideline is often overlooked. In addition, an ergonomic, well-adjusted backpack helps maintain proper body alignment and prevent pain in the neck and lower back, starting from childhood.
Even a carefully chosen backpack can cause problems if carried incorrectly. Here are a few tips:
These simple details can help keep your child’s muscles and joints healthy.
Also worth considering: If your child likes their backpack, they are more likely to use it often and wisely. Pick one that suits their taste, fits comfortably, and is practical enough to carry easily and properly.
Take the time to show your child how to adjust the shoulder and chest straps on the backpack so that it rests in the right place on their back, neither too high nor too low. Proper positioning is essential for preventing pain and ensuring balanced weight distribution.
Here are the qualities and features of a backpack that will hold up to daily use and minimize the risk of injury.
Look for backpacks with wide, padded shoulder straps, a chest strap, and a hip belt (especially on larger models). A good back panel will help stabilize the load and add comfort. Backpacks with these features will more comfortably distribute the weight and stay firmly in place on your child’s back.
A good backpack should be light when empty. Avoid overly stiff material and unnecessary add-ons such as metal reinforcements. The backpack capacity should be appropriate for your child’s needs: not too small and not too big. This will prevent your child from carrying more weight than necessary.
Choose an ergonomically-designed backpack with multiple compartments to optimize organization, weight distribution, and comfort. Inner pockets are great for stashing smaller items, preventing them from getting lost at the bottom. Heavier objects such as textbooks and laptops should be placed against the back, while lighter things should go in front, to pressure on the spine.
Look for a high-quality backpack made of water-resistant, tear-resistant fabric. It should have strong seams and heavy-duty zippers. Some models come with a built-in waterproof cover, which can be practical for keeping contents dry in case of rain. Check to see if the backpack is machine washable or requires specific care. Regular washing following the manufacturer’s instructions can extend the product’s usable life.
Choose a backpack with reflective stripes for increased visibility when your child travels to and from school, especially on grey days or autumn and winter evenings.
The best school backpack for your childdepends on their age and day-to-day needs.
Kindergarten students won’t need space for much more than a lunch box, blanket / stuffed animal, and a change of clothing. A small, light, ergonomically-designed backpack fits the bill. In general, a capacity of roughly 8 to 12 litres is enough.
The backpack should be light, ergonomic, and easy to use so that your child won’t have any trouble opening, closing, or carrying it. Last but not least, appearance matters! You child will be more motivated to use their backpack if it’s in their favourite colour or has a favourite character on it.
In elementary school, school supplies increase in weight and volume, with books, notebooks, a water bottle, pencil case, laptop, sports equipment, and so on. The right backpack for your child will have plenty of compartments and fit their body well. Packs that can hold 15 to 18 litres strike a balance between capacity and ease of use.
The backpack should be adjustable, equipped with comfortable shoulder straps, and, ideally, a padded back panel. Remind your child not to carry more than they need to avoid surpassing the recommended weight limit.
High school students often have to carry piles of textbooks, their laptop, plus items for extracurricular activities. This calls for a large, sturdy backpack. A backpack with a capacity of 20 to 25 litres is usually big enough, provided the load is well distributed. A rigid back panel is particularly helpful for high schoolers to ensure adequate support even when the pack is full.
Some models feature reinforced laptop compartments, accessory pouches, or earphone jacks. While these things might be practical, it’s important to be mindful of the overall weight. The 10% rule still applies for high school-age kids.
There is no “best brand.” Shop based on quality and features, not brand names.
Things to look for in a backpack include:
A comfortable, well-designed backpack adapted to your child’s needs can make a big difference.
In addition to choosing the right backpack, encourage your child to do the following to help prevent back pain:
These habits will improve your child’s comfort and support their overall musculoskeletal development and growth. It can also help to set up a dedicated homework space at home with a suitably sized desk and chair.
Your child will be using their backpack all year long. A good choice can help protect your child’s back, make their days nicer, and increase their sense of autonomy.
Beyond reducing the risk of aches, taking the time to find the right backpack can help your child build confidence and independence. While keeping these guidelines in mind, be sure to involve your child in the final decision. A backpack they love that also meets their needs is a great way to kick off the school year!
Check out our other back-to-school tips and tricks!
Last updated on August 18, 2025
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