Every January the same thing happens: new stationery, new textbooks, and a school bag that weighs nearly as much as the child carrying it. Heavy bags are one of the most common reasons school-age children complain of back, neck and shoulder pain. The good news is that it’s one of the easiest things to fix.
How heavy is too heavy?
A widely used guideline is that a school bag shouldn’t weigh more than about 10% of your child’s body weight.
| Child’s weight | Aim for a bag under about |
|---|---|
| 20 kg | 2 kg |
| 30 kg | 3 kg |
| 40 kg | 4 kg |
| 50 kg | 5 kg |
Pop the packed bag on the bathroom scale one morning. Most parents are surprised.
Signs the bag is a problem
- Your child leans forward or to one side to carry it
- Red marks on the shoulders, or tingling or numbness in the arms
- Complaints of back, neck or shoulder pain, especially after school
- Struggling to put the bag on or take it off
Choosing a bag
- Two wide, padded shoulder straps. Narrow straps dig in.
- A padded back panel.
- A waist or chest strap, which shifts some of the load off the shoulders.
- Multiple compartments, so weight can be spread out.
- The right size: the bag shouldn’t be wider than your child’s back or hang more than a few centimetres below the waist.
Packing it
- Heaviest items closest to the back, in the middle.
- Only what’s needed for the day. Use the timetable. Make lockers or classroom storage do some of the work.
- Do a weekly clear-out. Bags collect old worksheets, lunch boxes and the odd rock.
Wearing it
- Both straps, every time. Slinging the bag over one shoulder loads one side of the spine and shoulders.
- Tighten the straps so the bag sits close to the back, with the bottom around the waist, not bouncing on the backside.
- Lift properly: bend the knees, lift with both hands, and put it on one strap at a time.
When to get it checked
If your child is still complaining of pain after you’ve sorted the bag out, or if the pain wakes them at night, comes with numbness or weakness, or follows a fall, have it assessed. See back pain in children for the warning signs that mean a trip to the doctor first.
For ongoing aches, a chiropractic assessment can work out what’s going on and give your child a few simple exercises to build the strength to carry their load comfortably.
Questions parents and patients ask
How heavy should my child's school bag be?
A common guideline is no more than about 10% of your child's body weight. For a 30 kg child, that's around 3 kg. It's a rule of thumb rather than a hard limit, but bags that are regularly far heavier than this are more likely to cause discomfort.
Are wheelie bags better?
They take the load off the back, which helps if a child has a lot to carry. The downsides are stairs, rough ground and twisting to pull them along. For most children, a well-fitted backpack worn on both shoulders, with a sensible load, works well.
Do heavy school bags cause scoliosis?
There's no good evidence that school bags cause scoliosis. They can cause back, neck and shoulder pain, though, and if you notice an uneven back or shoulders, have it checked.
This guide is general information, not a diagnosis. If you're worried about yourself or your child, get checked by a health professional. In an emergency, call 10177 or 112 from a cellphone.