{"id":3939,"date":"2026-09-01T10:00:00","date_gmt":"2026-09-01T08:00:00","guid":{"rendered":"https:\/\/therapeiafisioterapia.com\/?p=3939"},"modified":"2026-11-12T23:22:36","modified_gmt":"2026-11-12T21:22:36","slug":"school-backpacks-children-back","status":"publish","type":"post","link":"https:\/\/therapeiafisioterapia.com\/en\/2026\/09\/back-and-spine\/school-backpacks-children-back\/","title":{"rendered":"Back to school: backpacks, posture and children\u2019s backs"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">September brings the return to school and, with it, a question many families ask us in clinic: <strong>is carrying a backpack harmful for my child?<\/strong> Back pain in children and teenagers is more common than it seems, and although the backpack is not the only cause, it is a factor we can easily control.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How heavy should a school backpack be?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The general recommendation is that a backpack should not exceed <strong>10% of the child&#8217;s body weight<\/strong>. So a 30 kg child should not regularly carry more than 3 kg. In practice, many backpacks far exceed this.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some ideas to reduce the weight:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Check the backpack each evening with your child and pack only what is needed for the next day.<\/li>\n\n\n<li>Use school lockers if available.<\/li>\n\n\n<li>Choose lightweight notebooks and pencil cases.<\/li>\n\n\n<li>Talk to the school about digital books or leaving material in class.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to choose and wear the backpack<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Two wide, padded straps<\/strong>, always worn on both shoulders.<\/li>\n\n\n<li><strong>Snug against the back<\/strong>, not hanging below the waist. The bottom should sit at lower back level.<\/li>\n\n\n<li><strong>Padded back panel<\/strong> and, if possible, a waist or chest strap.<\/li>\n\n\n<li><strong>Heaviest items closest to the back.<\/strong><\/li>\n\n\n<li>Size appropriate to age: no wider than the child&#8217;s torso.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Wheeled bags: yes or no?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A trolley can be a good option when the load is heavy and the route is flat. However, it has drawbacks: carrying it up stairs, always pulling with the same arm and twisting the trunk. If used, alternate arms and push rather than pull when possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beyond the backpack: posture and movement<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The factor that best protects children&#8217;s backs is <strong>movement<\/strong>. Children who are regularly active have less back pain. Some recommendations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>At least 60 minutes of physical activity a day, in line with recommendations for children.<\/li>\n\n\n<li>Limit continuous screen time and encourage breaks.<\/li>\n\n\n<li>Adapt the study area at home: chair and desk suited to their height, feet supported and screen at eye level.<\/li>\n\n\n<li>Encourage a variety of sports.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Signs to seek advice<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Back pain lasting more than a few weeks or waking them at night.<\/li>\n\n\n<li>Pain with fever, weight loss or tiredness.<\/li>\n\n\n<li>Asymmetry in the shoulders, waist or back when bending forward. These may be signs of <a href=\"https:\/\/therapeiafisioterapia.com\/en\/2025\/08\/physiotherapy\/scoliosis-pain\/\">scoliosis<\/a>, which should be monitored during growth.<\/li>\n\n\n<li>Tingling or weakness in the legs.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Children\u2019s and postural physiotherapy in Gines<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If your child has back pain or you are worried about their posture, we carry out an assessment and give you simple exercise and lifestyle advice. At <a href=\"\/en\/\">Therape\u00eda Fisioterapia<\/a> we see patients at Avenida de Europa 3G in Gines (Seville), just minutes from Bormujos, Espartinas, Castilleja de la Cuesta, Valencina and the rest of the Aljarafe area. After a full assessment we design a <a href=\"https:\/\/therapeiafisioterapia.com\/en\/services\/physiotherapy\/\">physiotherapy and postural reeducation<\/a> plan tailored to you. You can meet <a href=\"https:\/\/therapeiafisioterapia.com\/en\/team\/\">our physiotherapy team<\/a> or <a href=\"https:\/\/therapeiafisioterapia.com\/en\/contact\/\">book an appointment<\/a> by calling <a href=\"tel:+34624244420\">+34 624 244 420<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For more information from a reliable source, see World Physiotherapy on <a href=\"https:\/\/world.physio\/\" target=\"_blank\" rel=\"noopener\">physiotherapy<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions about school backpacks<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-3939-0\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How much weight can a child carry in a backpack?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>As a guide, no more than 10% of their body weight on a regular basis.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-3939-1\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Are wheeled backpacks better?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>They can help when the load is very heavy and the route is flat, but they are awkward on stairs. A light backpack worn snugly on both shoulders is usually best.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-3939-2\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does carrying a backpack on one shoulder cause scoliosis?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>There is no evidence it causes scoliosis, but it can cause discomfort through overload. It is better to always use both straps.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Keep reading on our blog<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/therapeiafisioterapia.com\/en\/2025\/08\/physiotherapy\/scoliosis-pain\/\">Scoliosis: what to do when the pain appears<\/a><\/li>\n\n\n<li><a href=\"https:\/\/therapeiafisioterapia.com\/en\/2025\/08\/physiotherapy\/postural-reeducation\/\">Postural re-education: learn how to improve your quality of life<\/a><\/li>\n\n\n<li><a href=\"https:\/\/therapeiafisioterapia.com\/en\/2025\/09\/physiotherapy\/neck-pain-origins-and-prevention\/\">Neck pain: know its origins and how to prevent it<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>How heavy should your child\u2019s backpack be? Are wheeled bags better? Physiotherapy tips to look after children\u2019s backs when school starts.<\/p>\n","protected":false},"author":1,"featured_media":1088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,64],"tags":[62,69],"class_list":["post-3939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-and-spine","category-physiotherapy","tag-back-pain","tag-posture"],"_links":{"self":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/comments?post=3939"}],"version-history":[{"count":2,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3939\/revisions"}],"predecessor-version":[{"id":4311,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/posts\/3939\/revisions\/4311"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media\/1088"}],"wp:attachment":[{"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/media?parent=3939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/categories?post=3939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/therapeiafisioterapia.com\/en\/wp-json\/wp\/v2\/tags?post=3939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}