How Heavy Can a Backpack Be? Sources Differ

The sources do not agree on a single figure. The American Occupational Therapy Association says a child’s backpack should weigh no more than about 10 percent of body weight, while a university ergonomics centre gives 15 percent for a child and 30 percent for an adult. Use the lower figure as a safe guide for children.

What the sources say

• AOTA’s backpack strategies for parents say a child’s loaded backpack should weigh no more than about 10 percent of body weight, so a student of 100 pounds should not carry a loaded pack heavier than about 10 pounds.
• The NC State Ergonomics Center says the target weight of a backpack and contents should not exceed 30 percent of an adult user’s body weight and 15 percent of a child’s.
• It says that going over these limits raises the risk of discomfort, redness and swelling, and that extended use raises the risk of a musculoskeletal disorder.
• AAOS OrthoInfo does not give a percentage, but says to pack light and to remove items if the backpack is too heavy.

Why the figures differ

The limits come from different bodies, different age groups and different aims. One is advice for parents, and the other is workplace ergonomics. Neither is a medical limit for every person.

What to do

1. Weigh the loaded pack once.
2. Compare it with your child’s weight, using the lower figure.
3. Take out anything that is not needed that day.
4. Watch for pain, tingling or a leaning posture.
5. Ask a health professional if symptoms continue.

Where this answer stops

These are guidelines, not rules. Fitness, height and the way the pack sits all matter, and this article is not medical advice.