Is your child's backpack weighing him down?

Go to any elementary or middle school and you’ll likely see dozens of kids weighed down by enormous backpacks. Is it any wonder that our kids are grappling with too-heavy backpacks when the average school textbook weighs between 3 and 4 pounds? (The California State Board of Education actually weighed dozens of textbooks to figure out how much weight kids were carrying on a daily basis -- between 8 and 10 pounds on average.) Your kids may not have much of a choice when it comes to which books to carry home every night, but we found some smart tips to prevent or minimize back strain.

Numerous experts recommend that children carry no more than 10 to 15 percent of their body weight. Put three or four textbooks in a 90-pound child’s backpack, and you’ll exceed that easily. According to the American Academy of Pediatrics, children who regularly carry an overloaded backpack are susceptible to back pain, poor posture, muscle strain and headaches. 

The good news is that there are steps you can take to prevent backpack-induced pain, including:

• Weigh your child’s pack. Use a simple bathroom scale to ensure that your child’s pack doesn’t weigh more than 10 to 15 percent of their body weight. The pediatrics guide at About.com has a nifty calculator that will help you figure out an optimal weight.

• Avoid slings and messenger bags for kids. These one-strap bags don’t evenly distribute weight, which can place too much stress on one shoulder or one area of the back. Backpacks with two straps are a better choice since the better distribute weight.

• Use both straps. This one may be difficult, but encourage your child to wear their backpack on both shoulders as much as possible. Wearing a backpack with just one strap may look cool, but it can also contribute to neck and back strain, according to the American Academy of Orthopaedic Surgeons.

• Look for hip or chest straps. Straps around the waist or chest take some weight off the back and shoulders and help stabilize the backpack.

• Adjust the straps until the backpack is snug against the back. A backpack shouldn’t lean away from your child’s body, and there shouldn’t be a large gap between the bag and your child’s back. This puts more strain on the neck and shoulders.

So are rolling backpacks a good alternative? Not always. Some schools ban or discourage wheeled backpacks because students can trip over them in crowded hallways, so check with your school before you make a purchase.

Experts are also split on the topic of wheeled backpacks. The American Academy of Pediatrics says they are a decent choice if your only alternative is an overloaded backpack. On the other hand, the American Chiropractic Association thinks the tripping hazard overshadows any back-saving benefits, and they recommend skipping rolling backpacks unless your child physically can’t carry a regular pack. Choice magazine, the Australian contemporary of ConsumerReports.org, also frowns on wheeled backpacks for kids, saying they can be difficult to carry up stairs or roll over grass.

Of course, the bottom line on rolling backpacks comes down to you. If your child insists on one (and your school allows it), focus on a top-rated rolling backpack like the JanSport Wheeled SuperBreak. This backpack is very durable, according to reviews, and at 6 pounds, it’s not overly heavy compared to some rolling backpacks.

For more information on the best back-to-school options, check out our newly updated backpack report.