Is your child's school bag cause for concern?
The unexpected hunch. The tight neck twist. Body stiffness. Headaches. Spine Curves. Lopsided walks through the carpark. For the most part, we’ve looked passed these ‘mild’ physical complaints in a school-goers life. In some ways, we’ve even normalised the proverbial school kid’s slouch as part of the regular school day. Our youth is growing into misaligned versions of themselves, and the culprit is evidently right at our backs: the schoolbag.
School backpacks that are badly designed, too heavy, poorly packed, or improperly worn can cause serious posture issues that may last far beyond the school years. The real question isn't just what’s inside the bag, but whether the bag itself is doing more harm than good.
In South Africa, where the school year demands multiple books, devices, and personal items, a backpack that isn’t supportive can turn into a health risk. Studies show that carrying more than 10-15% of a child’s body weight can lead to long-term spinal issues, a concern that has become widespread in South Africa. According to the National Institutes of Health, many children develop chronic back pain and posture issues by their teenage years due to poorly designed school bags and incorrect usage.
“I have seen a number of injuries and pain complaints due to incorrect posture while carrying bags,” says Martine Cohen, of Myohealth Physiotherapy, Cape Town. “Slouching or leaning to one side can strain the spine and muscles leading to discomfort and chronic pain. Carrying a heavy bag can also increase the stress in the joints in the hips, knees and ankles leading to pain and injuries,” says Cohen.
Despite what our grandmothers professed, poor posture isn’t just about standing up straight; it’s about how your child’s body adjusts to daily pressures, including how they carry weight on their back.
"Children often carry their bags on one shoulder, which causes their bodies to twist and compensate for the uneven load,” says Michal Oster, Head of Product Development at Totem Bags, a company that specialises in ergonomically designed school bags. "Over time, this habit can put unnecessary strain on growing spines and muscles, and can lead to discomfort," says Oster.
One study showed that 80% of school-aged participants who reported lower back pain blamed it on an excessive school backpack weight and biomechanical factors such as the school backpack’s characteristics.
How can we stop our kids from developing posture problems before they even finish school? The solution starts with us. When planning for the new school year, Oster provides 4 key points that will ultimately take the load off, and help safeguard your child’s health into the future, namely:
1. Choose a bag with proper structure
“Regardless of whether your child is in primary or high school, the structural support of their school bag is critical,” says Oster.
Bags with internal aluminium frames can help maintain the spine's natural curve and keep weight distributed evenly, supporting posture, not straining it.
Tip: Look for bags with adjustable straps or growth buckles that adapt to changing body shapes. This applies to both younger kids, who may grow quickly, and teenagers who may need added support during growth spurts. The better the fit, the less strain on their body.
2. Pack smarter for less strain
How your child packs their bag makes a big difference. “Heavier items should always be positioned closest to the back. This helps keep their centre of gravity aligned with their body and reduces pressure on their shoulders and spine,” says Oster. This should help them to not hunch as the weight will not be pulling them forward.
Tip: To make life easier for your child, use compartments to keep things organised. Books and devices should be placed near the spine, while items they need frequently, like snacks or stationery, can be stored in the outer pockets. This not only gives a better weight distribution but also makes it easier for your child to find what they need without digging through their entire bag or having to keep taking it off and putting it back on.
3. Wear it right
A bag slung over one shoulder might seem easier or trendier, but it can lead to long-term problems. Encourage your child to use both straps, properly adjusted so the bag sits in the middle of their back. For teenagers who are harder to convince, explain the benefits of wearing it correctly, from preventing back pain to improving posture for sports performance and future growth.
Tip: To see if the backpack is sitting right, check that it rests snugly against your child's back, just above their hips. The straps shouldn’t be too tight, there should be enough room to fit your fingers between the straps and their shoulders without it digging in. If it’s hanging too low or pulling on their shoulders, it’s time to tighten things up.
4. Manage the load
Whether it’s schoolbooks, sports gear, or snacks, a bag can get heavy fast. Teach your child to pack only what they need for the day based on their timetable, so they’re not carrying unnecessary items. If their school offers lockers, encourage them to use it between classes to lighten the load when possible.
Tip: For younger kids, start by packing together. Go over their timetable and show them how to prioritise items they’ll need most. This helps them get used to thinking ahead, and as they grow older, they’ll become more independent in managing what they carry - saving their backs from unnecessary strain.
Key features to look for in a school bag
When shopping for a school bag, it’s important to go beyond just aesthetics. The right features can make a huge difference in your child’s comfort and health. Here’s what to keep an eye out for, according to Oster:
Padded straps and back: Look for wide, adjustable straps with padding to cushion the shoulders. A padded back panel helps distribute weight evenly, preventing the bag from digging into your child’s back.
Durable zippers: The first thing to fail on a cheap bag is usually the zipper. Opt for bags with high-quality, reinforced zippers for longevity and prevent the hassle of replacing the bag mid-year.
Sturdy stitching: Give the seams a good inspection. Strong, double-stitched seams help the bag withstand daily wear and tear, especially when packed full.
Water-resistant and durable material: Kids can be hard on their bags, so choosing a bag with water-resistant material that lasts will protect their books and supplies from unexpected rain, spills, and scrapes.
Guarantee: A bag that comes with a guarantee shows the manufacturer stands behind its quality. It also means that you won’t need to worry about repairs or replacements for a while.
Do your research: Before purchasing, spend some time looking up trusted schoolbag brands. Read reviews, check what features other parents recommend, and look for bags that offer quality, durability, and comfort. A little research goes a long way in choosing the bag that will last and support your child’s health.
“Investing in a quality school bag is an investment in your child’s health,” says Oster. "With the right bag and the right habits, the goal is to make sure school remains a place of learning and growth, free from unnecessary back pain and posture issues.”
With its 3-year quality guarantee, and a 20% load reduction promise, Totem Bags has quickly become the school principal’s first choice in optimised school bags. With a focus on ergonomic design, Totem bags are built to support your child’s posture and keep them comfortable through every school day. For advice on your 2025 schoolbag purchase, explore the added benefits of Totem Bags at www.totembags.co.za.
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