Overloaded backpacks can lead to stiff necks, sore shoulders and aching backs in children. But there are some simple ways you can help your child prevent these pains.

Parents are often surprised at how much their child’s backpack actually weighs. As a general rule, to prevent injury, a full backpack should weigh no more than 10 to 20 percent of your child’s body weight.

How a student wears a backpack is often just as important as its overall weight.

Make sure the backpack is properly fitted to the child so weight is distributed evenly across the back and shoulder area. Sometimes a backpack with a lumbar strap can help. It is definitely not a good idea to wear the backpack hanging from just one shoulder or side of the body — this will most definitely cause and aggravate muscular pains.

How much is too much?

Here’s a way to calculate the maximum amount of weight your child should tote: Child’s weight x .15 = max backpack weight

For example…

• A 50-pound child should carry a maximum of 7.5 pounds.
• A 100-pound child should carry a maximum of 15 pounds.
• A 150-pound child should carry a maximum of 22.5 pounds.

Seven Tips to Lighten the Strain

Follow these tips to protect your child’s back.

• Buy a backpack with wide, padded straps to minimize pressure on the shoulders and collarbone.
• Carry the pack on both shoulders to spread the weight evenly.
• Tighten straps so the bag rests about two inches above the waist.
• Bend both knees instead of leaning over when hoisting a heavy bag.
• Consider a backpack with wheels or a waist belt to help take weight off the back.
• If your child is given a locker at school, encourage them to use it.
• Pick a backpack made from a lightweight material. Leather is heavier than nylon.
• Pack the heaviest items closest to the center of the back to minimize additional strain.