School backpacks: Choose a backpack that makes the grade

Have you done your homework on school backpacks? Here's what you need to know about choosing, packing and wearing school backpacks.

School backpacks are a convenient way to carry books and school supplies. For many kids, however, school backpacks also serve as a fashion statement — and a prime source of back and shoulder strain. Here's what you need to know about choosing, packing and wearing school backpacks.

Buying school backpacks

When you're shopping for school backpacks, strike a balance between style and common sense.

• Look for wide, padded straps. Choose a backpack with padded shoulder straps and a padded back. Better yet, opt for a backpack with an additional waist belt, which helps distribute the weight of the backpack more evenly. Avoid bags with a single shoulder strap.
• Check the compartments. Multiple compartments for smaller items can better distribute weight within the backpack, as well as make it easy to find things that might otherwise be lost in the jumble.
• Think small. Choose the smallest backpack that accommodates your child's books, notebooks, folders and other school supplies. As a general rule, the backpack shouldn't be wider than your child's torso. The bottom of the backpack should rest against the curve of your child's lower back — and never more than 4 inches below your child's waist.
• Consider the material. Choose a backpack made of lightweight nylon or canvas, rather than a backpack made of leather or other heavy materials.
• Know the rules on wheels. Backpacks that can be pulled with wheels are easier on your child's back. But check with your child's school before you invest in a set of wheels. Wheeled backpacks aren't allowed in some schools because they pose a tripping hazard. They can also be tough to pull up stairs or through slush or snow.

Packing and wearing school backpacks

Your homework's not done once you choose your child's school backpack. It's also important to know how to pack and wear the backpack.

• Adjust the straps. Make sure the backpack fits snugly against your child's back.
• Double up. Encourage your child to use both shoulder straps. If your child slings the backpack over just one shoulder, he or she may lean to the side to offset the extra weight — which can spell trouble for the neck and shoulders.
• Pack carefully. Place the heaviest items in the backpack first, close to the back. Take advantage of compartments for smaller items to keep weight from shifting as your child walks.
• Keep it light. Make sure your child carries only the necessary books and supplies, even if it means storing extra items in a locker or desk between classes.
• Know your child's limits. The American Academy of Pediatrics recommends that children carry no more than 10 percent to 20 percent of their body weight in a backpack. Other experts set the limit at no more than 15 percent. Following the 15 percent rule, a child who weighs 60 pounds should carry a backpack that weighs no more than 9 pounds. If in doubt, weigh the backpack on your bathroom scale.
• If your child's backpack is too heavy, get creative. Perhaps you can lighten the load by stocking a second set of reference books or other necessities at home. Sometimes a classroom set of textbooks is available, so your child's copy of a particular book can stay home. Your child can also hand carry a book or other item that's too heavy to be carried in the backpack.

Studies suggest that more than half of students ages 9 to 20 experience chronic back pain related to backpacks, according to the American Occupational Therapy Association. If you're concerned about the toll your child's backpack is taking on his or her back — especially if your child complains of back pain or tingling or numbness in the arms — consult your child's doctor.

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