Every morning, we see children walking to school with heavy bags over their small shoulders. Their shoulders slouch forward, their backs are curved, and their steps are heavy. What should be a cheerful start to their day is, in reality, putting pressure, quite literally, on their growing bodies.
Doctors are now sounding the alarm. Those overloaded school bags are leading to real health problems in children, even as young as 8 or 9 years old.
“I’ve seen a big rise in children coming in with back pain, stiff necks, and shoulder aches,” says Dr Ashis Acharya, Senior Consultant, Orthopaedics and Sports Medicine, Sir Ganga Ram Hospital, New Delhi. “Some of them even show early signs of spinal misalignment. And the most common reason is the weight of their school bag,” he added.
How much is too much weight?
Doctors recommend that a school bag should not weigh more than 10 per cent of the child’s body weight. That means if a child weighs 30 kgs, their school bag should ideally weigh no more than 3 kgs.
But the reality is far from ideal. Most schoolchildren are carrying bags that weigh between 6 and 8 kgs, and in some cases, even more. These bags are packed with textbooks, notebooks, lunch boxes, water bottles, stationery, and sometimes electronic devices like tablets or laptops.
“When children carry heavy bags every day, their posture begins to change,” says Dr Acharya. “They lean forward to manage the weight, which can lead to poor spinal alignment, a hunched back, and even muscle fatigue. Using only one strap adds to the problem by causing an uneven distribution of weight, which can lead to muscle imbalance and, in some cases, scoliosis-like symptoms,” he further said.
The long-term impact on kids’ spine health
The human spine is especially vulnerable during childhood because bones, muscles, and ligaments are still developing. Carrying a heavy bag for several hours each day, over several years, puts repeated strain on the spine.
“This can lead to chronic back pain, shoulder strain, and even reduced lung capacity due to the constant hunching of the upper body,” explains Dr Acharya. “In some cases, children also experience numbness, tingling, or red marks on their shoulders—these are signs of nerve compression or excessive strain.”
And while the physical effects are worrying, the emotional toll is just as real. “Pain, discomfort, and fatigue affect a child’s energy, mood, and ability to focus in class. This physical burden adds to the already rising levels of mental stress in children,” he adds.
The solution starts at home and in schools
But parents, worry no more! The good news is that this issue is completely preventable and fixing it doesn’t require fancy gadgets or expensive treatments.
According to Dr Acharya, small changes in daily routine and school practices can make a big difference:
- Schools can provide locker facilities or adopt digital learning methods to reduce the number of books children need to carry.
- Teachers can coordinate schedules so that heavy books aren’t needed for multiple subjects on the same day.
- Parents should regularly check their child’s bag, remove unnecessary items, and ensure the bag is well-padded, lightweight, and properly fitted.
- Children should be taught to always use both shoulder straps and avoid carrying the bag on one side.
Further, simple stretching and posture exercises at home can help build strength and flexibility. In more serious cases, doctors may recommend braces or physiotherapy to correct spinal alignment.
Listen to what kids aren’t saying
“We talk a lot about mental health in children, but physical discomfort is often overlooked,” says Dr Acharya. “If a child says their back hurts, we must take it seriously. Don’t wait for an MRI report to act.”
So the next time you’re packing your child’s school bag, take a moment to check its weight. A lighter bag isn’t just about comfort, it’s about protecting your child’s spine, and well-being.