[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2017\/06\/backpacks-and-back-pain\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2017\/06\/backpacks-and-back-pain\/","headline":"When Is a Backpack Too Heavy?","name":"When Is a Backpack Too Heavy?","description":"Carrying excessive weight for five days a week can lead to back and posture problems. Learn more about backpack carrying weight and how you can prevent pain. ","datePublished":"2017-06-09","dateModified":"2023-07-20","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/primary-care-regions","name":"Primary Care","url":"https:\/\/www.upmc.com\/services\/primary-care-regions","sameAs":"https:\/\/share-dev.upmc.com\/primary-care\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/06\/Baclkpacks-scaled.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/06\/Baclkpacks-scaled.jpg","height":751,"width":2048},"url":"https:\/\/share-dev.upmc.com\/2017\/06\/backpacks-and-back-pain\/","about":["Family Health","Pediatrics"],"wordCount":471,"keywords":["back pain","back to school","backpacks","balance","posture","school safety"],"articleBody":"Maybe you once carried what felt like a locker on your back. Or maybe you\u2019re a parent watching your child carrying a backpack that\u2019s half their size. Either way, it\u2019s a cause for concern: Back pain from backpacks is highly common.Studies have shown that students\u2019 workload increases substantially in the sixth grade and beyond. A Consumer Reports study found that the average weight of a sixth grader\u2019s backpack is about 18 pounds. The heaviest backpack weighed was an alarming 30 pounds. So, when is a backpack heavy?RELATED: Can Yoga Help with My Back Pain?Carrying excessive weight for five days a week can bring back and posture problems. Some of these might include:Lower back or rib painNeck strainDistortion or strain of natural spine curvatureRounded shouldersUpset balanceDoctors recommend that backpack weight should be between 10-15 percent of a person\u2019s total body weight. If a 90-pound sixth grader carried 15 percent of their weight, the backpack should be no more than 13 pounds. An average for a 135-pound adult would be about 20 pounds.How to Wear a BackpackWhen carrying a significant amount of weight, backpacks are still the best choice among bags. They distribute weight better than cross-body bags or purses. To wear a backpack correctly:Use both shoulder straps. \u201cTake that extra second to put it on both and resist running with it on one shoulder,\u201d said Kevin Wong, MD, Westmoreland Family Medicine \u2013 UPMCTighten straps so the backpack is held higher than the waistUse waist and shoulder clips to distribute weightBy distributing the weight, you prevent strain from being placed on a specific part of your body. This can help prevent posture problems and pain in your neck or lower back.For more information, or to find a primary care doctors, visit www.UPMC.com\/PCP or call 1-855-676-UPMCPCP. If you find that you lean forward while carrying, or that your shoulders are rounded, your backpack may be too heavy. Take notice of your child\u2019s posture as well.Lightening the Load: Tips for Backpack WearersIt\u2019s extremely important to avoid regularly carrying more than 15 percent of your body weight. Children or smaller people are especially at risk because they typically carry heavier loads in proportion to their weight.To lessen the weight, a child carrying a backpack could:Purchase a wheeling backpackBuy online textbooksKeep two textbooks \u2014 one for home and one for schoolMake photocopies of needed pagesSwitch out books at lockersIf you are experiencing back pain from carrying a backpack, you should avoid using a backpack to prevent further strain. See your doctor about any severe pain that persists for longer than two days. Editor's Note: This article was originally published on June 9, 2017, and was last reviewed on July 20, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2017","item":"https:\/\/share-dev.upmc.com\/2017\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"06","item":"https:\/\/share-dev.upmc.com\/2017\/\/06\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"When Is a Backpack Too Heavy?","item":"https:\/\/share-dev.upmc.com\/2017\/06\/backpacks-and-back-pain\/#breadcrumbitem"}]}]