As the new school year approaches, it’s the perfect time to check in on something small that can make a big difference—your child’s backpack fit. An ill-fitting or overly heavy backpack can lead to posture problems, fatigue, and even pain. The good news? A few simple adjustments can make a big impact.
Here’s what our pediatric physical therapists recommend when choosing a new backpack or seeing if the beloved one from last year still fits:

✅ Can Your Child Lift the Backpack with One Hand?

This quick check gives you an idea of whether the bag is manageable. If it feels too heavy for them to lift independently, it’s probably too full.

⚖️ How Heavy Is the Backpack?

Perfect for children ready for a small challenge while still supported.
Ideally, the backpack should weigh no more than 10–15% of your child’s body weight. If your child weighs 60 pounds, that’s just 6–9 pounds max! Overloaded backpacks can strain the back, shoulders, and neck.

📏 Fit Matters: Proper Backpack Positioning

  • Top of the pack should line up with the top of the shoulders
  • Bottom of the pack should rest about 2 inches below the belly button
  • The bag should cover the shoulder blades but not be wider than them
A well-positioned pack helps keep posture aligned and reduces unnecessary strain.

🎯 Key Features to Look For:

  • Adjustable straps to help the backpack sit snugly against the body
  • Padded straps and back for added comfort
  • Compartments to distribute weight evenly
  • A waist strap to help shift some of the load from shoulders to hips

🧠 Bonus Tip: Can They Use It Independently?

Your child should be able to open and close zippers, buckles, and snaps on their own. A backpack that’s too tricky to manage can add frustration to the school day
Making these changes doesn’t take much time, but it can help protect your child’s growing body and support their independence. If you’re unsure about your child’s backpack fit or want help with posture/strength, motor skills, or other school related concerns, our pediatric OT and PT team is here to help.
📞 Call us at 703.536.1817, ext. 1 or visit www.gbtherapy.org to learn more.
Written by: Amy S. O’Malley, PT, DPT, PCS, Board Certified Specialist in Pediatric Physical Therapy