5 min read

Get Ready for Back to School with MTS: Backpack Safety

September 15, 2020

Did you know?


Your child's backpack should be 10-20% of their current weight

55% of kids carry backpack loads heavier than max weight experts recommend.


MTS has got you covered with expert advice AND an instructional video showcasing exercises to combat back pain and strain that could lead to serious health issues in the future.



How do I know their backpack is too heavy?

Here is a quick and easy formula to make sure your child is within the safety recommendations:

  1. Weigh your child on a scale.

  2. Weigh your child's backpack on a scale.

  3. Calculate the percentage by taking the child's weight and dividing it by the backpack weight.

If the percentage falls within 10-20% your child is practicing safe backpack usage.

If the weight of the backpack falls above 20% here are some helpful tips to improve your child's safety:

  • Choose wide, padded shoulder straps and a padded back.

  • Pack light. Put heavier items closest to the center of the back.

  • Adjust the backpack so the bottom of the pack sits at the bottom of the waist.

  • Always use both shoulder straps.

  • If your school allows, consider using a rolling backpack. Make sure the handle is extended and that it is still carried up stairs and can fit into lockers.


Everything You Need To Know About Heat Related Injuries | MTS Physical Therapy


Now, let's talk postural exercises!

Whether you’re 5 or 95,  by paying attention to your posture you can ensure that you’re developing the right balance of strength and flexibility to “stand tall” and maintain excellent whole-body health.

These next few exercises that we'll explain will help strengthen your back muscles to prevent pain and strain in the future.

First, we have Standing Scapular Retractions

  1. Stand with your back against the wall, with your arms slightly relaxed by your side.
  2. Bring your shoulder blades back and down together, like you are trying to pinch a pencil between them.
  3. Hold for 5 seconds.
  4. Perform 2 sets of 10 repetitions, once a day. 

Next, there are Shoulder Wall Angels.

shoulder wall angels

  1. Stand with your back against the wall with your arms against the wall in a goal post position.
  2. Keep your shoulders down.
  3. Slide your arms up the wall until your hands touch overhead, maintaining contact with the wall at all times.
  4. Hold for 2 seconds.
  5. Perform 2 sets of 10 repetitions, once a day.

Last, we have Chin Retractions.

chin retraction

  1. Stand or sit in a comfortable position.
  2. Pull your head straight back, keeping your eyes and jaw level.
  3. Hold for 5 seconds.
  4. Perform 2 sets of 10 repetitions, once a day.

Here at MTS Physical Therapy and Wellness we care about the overall health of our community and helping everyone reach their Best Self.

Please follow the information above for a safe and healthy return to this school year.

MTS Phyical Therapy and Wellness


About MTS Physical Therapy & Wellness


unknown-1594832209640MTS offers full physical therapy services, along with all inclusive wellness and gym memberships serving the Acadiana Area. Our approach is a concept that embraces all aspects of a person’s needs. We help you better understand the importance of body, mind and soul to your overall well-being.

With complete physical therapy services, relaxed settings, and supportive and encouraging staff at all locations, we will make it possible for you to get back to living LIFE again!