Limited the backpack weight.   A common recommendation weight limit of a backpack should be 15-20% of a child’s body weight. For example, if your child weighs 50 pounds, then the backpack should be no more than 10 pounds (Make certain that the weight in the backpack does not cause your child to lean forward. This is a sign that the backpack is too heavy)

Weight distribution. Once you have the correct weight in your child’s backpack make sure it is distributed evenly. Always pack heavy items at the bottom to ensure that the heaviest load is carried lower and closer to your child’s core area.

Make sure the backpack has padded shoulder straps. Wide, padded shoulder straps distribute weight evenly.

Tighten Up. Always adjust the straps so that the backpack fits close to the body but be careful they are not so tight they pull on the shoulders.

Use both shoulder straps. Carrying the backpack over one shoulder forces other back muscles to compensate for the uneven weight distribution, causing the spine to lean to the opposite side.

Placement. The rule of thumb is that the bottom of the backpack should be 2-3 inches above the waist, while the top of the backpack should be below the neck.

Select a backpack that has compartments to ensure better organization.   Organize your child’s backpack to use all of its compartments. Pack heavier items closest to the center of the back. Go through the pack with your child weekly, and remove unneeded items to keep it light.

Safety. Place sharp or odd-shaped items in the front section of the backpack to avoid direct contact with your child’s back.

Lift with the legs. Make sure your child lifts the backpack using his or her leg muscles and avoids bending the back. Check out my YouTube channel for lifting tips.

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