Photo: Ivan Samkov

How heavy is too heavy for backpacking?

Doctors recommend that backpack weight should be between 10-15 percent of a person's 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.

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Maybe you once carried what felt like a locker on your back. Or maybe you’re a parent watching your child carrying a backpack that’s half their size. Either way, it’s a cause for concern: Back pain from backpacks is highly common.

Studies have shown that students’ workload increases substantially in the sixth grade and beyond. A Consumer Reports study found that the average weight of a sixth grader’s backpack is about 18 pounds. The heaviest backpack weighed was an alarming 30 pounds. So, when is a backpack heavy?

Carrying excessive weight for five days a week can bring back and posture problems. Some of these might include:

Lower back or rib pain

Neck strain

Distortion or strain of natural spine curvature

Rounded shoulders

Upset balance

Doctors recommend that backpack weight should be between 10-15 percent of a person’s 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. Never Miss a Beat! Subscribe to Our HealthBeat Newsletter! (Tap to Join!) (Click to Join!) Enter your email to subscribe Continue I understand that by providing my email address, I agree to receive emails from UPMC. I understand that I may opt out of receiving such communications at any time. Thank you for subscribing! Sorry, an error occurred. Please try again later. Get Healthy Tips Sent to Your Phone! Enter your mobile phone number Text Me Message and data rates may apply. Text the word STOP to opt out and HELP for help. Click here to view the privacy and terms.

How to Wear a Backpack

When 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. “Take that extra second to put it on both and resist running with it on one shoulder,” said Kevin Wong, MD, Westmoreland Family Medicine – UPMC

Tighten straps so the backpack is held higher than the waist

Use waist and shoulder clips to distribute weight

By 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’s posture as well.

Lightening the Load: Tips for Backpack Wearers

It’s 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 backpack

Buy online textbooks

Keep two textbooks — one for home and one for school

Make photocopies of needed pages

Switch out books at lockers

If 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.

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