Backpack Safety and Back to School Systems and Routines

Backpack Safety and Sizing Recommendations: 

More than half of the millions of children who carry backpacks to and from school each day, carry too much weight. This can result in neck, shoulder, and back pain.  The American Occupational Therapy Association recommends that your child carry a backpack weighing no more than 10-15% of the child’s body weight (or less if your child has any issues with low muscle tone, decreased strength, or respiratory issues). For example, if a child weighs 80 pounds, their backpack should not exceed 8-12 pounds. 

The top of the backpack should start about two inches below the shoulder blades and extend down to waist level or just above it. It needs to fit securely against the child’s back. Always use both shoulder straps to ensure the weight is evenly distributed across the shoulders. These straps should be well-padded and properly adjusted so that the backpack remains close to the back. Place the heaviest items closest to the back and lighter items in the outer compartments. To minimize backpack weight for older students carrying more items, consider using wheeled backpacks, utilizing lockers if available, and reducing the number of items carried between home and school. For younger children, make sure the backpack is appropriately sized for their smaller frames.

Back to School Systems and Routines

Before the school year starts, get some systems into place.  Different kids may need different support from you to guide them into a good day. Remember that temperaments vary widely and your morning routine may need to reflect that. Routine, routine, routine. Set out clothes the night before, pack backpacks and get lunch prepared as much as possible. Wake up on time. Some mornings are just hard. Give yourself some grace on those difficult days. Here are a few things to consider as you find some systems and routines that work well for your family. 

Establish a Consistent Sleep Schedule

Ensure children get enough sleep by setting a consistent bedtime and wake-up time. This helps regulate their internal clocks and ensures they are well-rested for school. If your summer schedule has become inconsistent with travel or lots of late nights, begin adjusting bedtime and wake-up times a few weeks before school starts. Gradually shift the schedule by 10-15 minutes each day until you reach the desired schedule. Keep the bedtime routine calm and consistent and allow time for adjustment. 

Create a Morning Routine

Develop a morning routine that includes enough time for a healthy breakfast, getting dressed, and preparing for school without rushing. This can help children start the day calmly and positively. Prioritize a calm start by spending a few minutes of quiet time or cuddling with your young child to help them transition from sleep to waking up. Be sure to lay out clothes and pack the backpack the night before to avoid last-minute searching in the morning for important items. 

Try using a visual schedule with pictures that outline each step of the morning routine (e.g., brushing teeth, getting dressed, eating breakfast). This can help preschoolers understand and follow the routine independently. Build in extra time for each of these activities to accommodate for unexpected delays without adding stress. It may be helpful to practice this routine on the weekend by pretending it is a school day!

Identify just one self-help task for your child to master, while you support with the others. Examples might include putting on their own socks, zipping up their own jacket, or clearing their breakfast dishes.  Praise their accomplishments! Once they are confident and consistent with one step of their morning routine, select another skill to target with support from an adult until they are mastered. 

Promote Physical Activity

Incorporate regular physical activity into the morning routine when possible. Physical exercise and gross motor play helps improve concentration, mood, and overall health in young children and can be a helpful way to get some much-needed sensory input before arriving at school. Activities that are easy to build into the morning routine will be the most beneficial and easiest to follow through with. Examples might include marching or jumping down the hallway to brush their teeth, walking the dog or taking a quick bike ride around the block, or completing a simple indoor obstacle course. Some children might respond well to animal walks, dance parties, or morning stretch routines. Provide choices when possible of what movement activity to incorporate. Join in on the fun so children are able to participate in activities they like best, with support from the adults in their life.