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Everything You Need to Know About Backpacks

September 2025
Chava Pearl Lansky

Lugging a big, heavy backpack around school all day can be a real pain. Studies by the National Institutes of Health suggest that carrying an overstuffed pack can cause neck, shoulder, and back problems. It can even lead to functional scoliosis (curvature of the spine). That’s why you should get in the habit of cleaning out your pack often, so you’re only carrying what you really need. You should also give your pack a scrub every now and then. After all, it rests on germy surfaces like the floor of the bus when it’s not on your back. Here’s how to keep your bag clean and light.  

Stay Organized

Despite your best intentions, it’s easy for your math homework, swim goggles, and half-eaten granola bar to end up on top of each other. Here are some tips to keep your backpack organized.

  • Keep your work for each class in a clearly labeled folder or binder. 
  • Use smaller pockets for items like pens and pencils, lip balm, earbuds, and chargers.  
  • Keep smelly things like food or gym clothes in  separate bags inside your pack. 

10–20% of Your Total Body Weight

The recommended maximum weight for backpacks for students. To protect your spine, keep your heaviest items, like tablets and textbooks, against your back.

BACKPACK MAINTENANCE GUIDE

Every day: Remove any perishable food from your backpack.

Every week: Go through your backpack and remove any out-of-date papers or books.

Every month: Empty out your backpack completely, and repack it only with what you need.

Every year: Give your backpack a thorough cleaning inside and out.

A BATH FOR YOUR PACK

The start of the school year is the perfect time to scrub your bag.

 

  1. Empty out your pack, then shake it out over a trash can. 
  2. Check the washing instructions. If it can’t be washed, wipe the inside and outside with a damp cloth or specialized cleaner.
  3. If it’s washable, fill your sink with lukewarm water, then add a little laundry detergent.
  4. Submerge your pack, and use a soft-bristled brush (like an old toothbrush) or a washcloth to gently scrub away dirt and stains. 
  5. Rinse thoroughly, then lay on a drying rack or towel to dry.

QUIZ

1

True or False? Wearing your backpack over one shoulder is the same as wearing it over both.

FALSE! Wearing your backpack on one shoulder can lead to muscle strains and shoulder problems down the road. 
2

True or False? Your backpack should rest in the middle of your back.

TRUE! Tighten the straps so that your pack rests evenly in the middle of your back. 
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