The Proper Use of the School Backpack: a Key Habit for Our Students’ Health

The school backpack accompanies our children every day and is an essential part of their academic routine. However, when it is not used properly, it can become a source of physical discomfort, muscle pain, and even long-term postural issues.

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Through this educational campaign, the school seeks to raise awareness among families and the educational community about the importance of proper backpack use, promoting healthy habits that protect the physical development of our students.

The Proper Use of the School Backpack: a Key Habit for Our Students’ Health - The Proper use of The School Backpack

Why is it important to pay attention to the backpack?
During growth stages, children’s musculoskeletal systems are especially sensitive to excessive or poorly distributed loads. Improper backpack use can cause:
•Back, neck, and shoulder pain
•Muscle overload and fatigue
•Changes in posture while walking or standing
•Risk of persistent discomfort if maintained over time

A backpack that is too heavy or poorly adjusted forces the body to compensate, creating unnecessary tension that can affect overall well-being and school performance.

Recommendations for choosing an appropriate backpack

To protect students’ postural health, it is essential to choose a backpack that meets certain criteria:

•Appropriate weight: The total weight of the backpack should not exceed approximately 10% of the student’s body weight.
•Proportional size: The backpack should fit the child’s size, not extending above the shoulders or hanging too low on the back.
•Ergonomic design: Backpacks with two wide, padded shoulder straps, a padded back panel, and—if possible—adjustments that allow proper fit to the body are recommended.

Good daily backpack-use practices

Choosing the right backpack is just as important as how it is used every day:
•Always use both shoulder straps to distribute weight evenly.
•Adjust the straps so the backpack rests close to the back, preventing it from hanging or bouncing while walking.
•Organize contents by placing heavier items closest to the back and distributing materials neatly.
•Check contents daily, carrying only what is necessary for the school day and avoiding unnecessary weight.

Warning signs to watch for

Parents and teachers should pay attention if a student shows:
•Frequent complaints of back, neck, or shoulder pain
•Visible marks on the shoulders from excessive pressure
•Changes in posture while walking or standing

If any of these signs appear, it is advisable to assess the backpack’s weight and consult a healthcare professional, including evaluation through a gait and footprint analysis, to prevent injuries.

A shared commitment

Caring for our students’ postural health is a shared responsibility between families and the school. Encouraging proper backpack use is a simple action with a significant impact, helping to prevent injuries, improve well-being, and support healthy growth.

From Saint George School and the Parents’ Association, we continue to promote educational initiatives that reinforce healthy habits and comprehensive care for our students.

Catalina Pedraza

APMSGS - Health & Nutrition

Sports Science - CEO, Go Run Lab