Lifestyle

How To Help Your Child Avoid Back Pain With A Backpack

Published

4 years ago

March 4, 2022

Most children use backpacks for school. However, they can cause back pain and problems if certain guidelines aren’t followed. Remember the tips mentioned here so your child is comfortable throughout the day!

Look For Features That Reduce Back Pain

There aren’t a lot of studies that agree on the features that backpacks should have to reduce back pain. But parents can look for the following backpack features to ensure that the product won’t hurt the child’s back:

The material used for the backpack should be canvas, which is the lightest material.
The back should be well padded so it sits comfortably on the child’s back.
There should be several small compartments inside so everything stays organized.
New backpacks often have wheels and a retractable handle so the backpack can be wheeled around.
If your child has a laptop, consider using a separate bag so they don’t need to have too much weight on their back.

Teach Child How To Wear And Load

Buying a backpack with the proper features will usually help the child avoid problems. But wearing and loading the backpack correctly ensures they will stay comfortable. Some tips include:

The child should use both straps and wear it on their back, not slung on one shoulder. Putting too much weight on a single shoulder can lead to discomfort and pain over time.
Put the heaviest items in the bottom of the backpack so the weight is distributed evenly.
Make sure the straps are snug on the child’s back so the load doesn’t move around as they walk.
The child should lift the pack with their legs. Bending over to pick it up can injure the back.

When Is The Backpack Too Heavy?

Even if you choose an ideal backpack for your child, there comes a time when the bag may be too heavy. Some doctors recommend limiting the weight of the pack to 10% of their body weight.

If the child weighs 100 pounds, they shouldn’t carry more than 10 pounds. Of course, these rules are often ignored by parents and students. But students who carry the heaviest backpacks are often the ones who complain of back pain.

Here’s a helpful graphic that shows what a heavy backpack can do to a growing child’s back and neck.

The good news is that even if the backpack is too heavy, it probably won’t cause long-term damage. But it’s uncomfortable, so that’s a good enough reason to keep the weight and size down.

If it seems your child carries a lot of weight every day in the bag, talk to their teacher about how to reduce the load. Perhaps you can keep an extra copy of heavy textbooks at home, etc.

Be Proactive About Backpack and Back Pain

If you remember the tips highlighted above, your child should have a comfortable backpack void of discomfort.

However, it’s important to check in with your child often to find out if they are dealing with any back pain from their backpack over the weeks and months.

Also, remember to help the child select the smallest backpack that is large enough to fit everything they need each day, but not so big it hurts the back.

You also should talk to teachers to find strategies so the child doesn’t need to carry a lot of heavy books every day. Perhaps having a set of books in class and heavier ones at home might work.

Some parents scan copies of pages from books and assignments for home use, so not so many need to be carried home every day.

Your child probably needs a backpack for school, but remembering these guidelines will ensure their back doesn’t hurt all day.

Lifestyle

The Breakroom Reset: Small Changes That Improve the Workday

Published

6 hours ago

February 11, 2026

Michelle Langton

The office breakroom is a space that’s often neglected and can sometimes feel more like an afterthought than a key feature of the workplace. This is unfortunate, especially since employees typically visit the breakroom to rest and recuperate before finishing their shift. Considering its intended function, the breakroom should be viewed as one of the most important spaces in the entire office.

Having a welcoming and rejuvenating breakroom can promote social interaction, enhance workplace culture, and reduce stress. Employees who feel restored after visiting the breakroom are more likely to feel happy at work and be more productive the rest of the day. If your workplace breakroom leaves a lot to be desired, here are some small changes you can make to totally reset it.

Small Breakroom Changes That Improve the Workday

Unless your breakroom is in shambles and needs major reconstruction, you don’t have to spend a fortune on it to make it more inviting. In many cases, small and simple changes can make a big impact on the overall vibe of any space.

Whether you’re working with a limited budget or limited space, there are still plenty of things you can do to reset your boring breakroom. Here are some small breakroom changes that can improve the workday and give you maximum bang for your buck.

Convenient Hydration Options

Employees need to stay hydrated to keep their health and energy levels high. Unfortunately, many employees are chronically dehydrated because they don’t have access to tasty beverages at work. This doesn’t necessarily mean you have to install a soda machine in the breakroom. Giving workers unlimited access to sugary drinks could backfire in the long run by contributing to illnesses and increased sick days.

Instead of offering sugary beverages (that can actually contribute to dehydration in the long run), make it easier for your employees to stay hydrated with pure water. Providing a filtered office drinking water system is one of the best ways to encourage optimal hydration. Most employees will appreciate the clean, tasty alternative to standard office tap water.

Comfy Seating

When was the last time you took a look at the seating arrangements in your breakroom? If it’s been a while, take a walk over there and give it a good look. Is there sufficient space for multiple employees to sit at the same time? Are the seats comfortable and rearrangeable so employees can interact with others or achieve greater privacy as desired? If not, you might benefit from a breakroom seating reset.

Seating arrangements in breakrooms should be both comfortable and flexible. You might want to bring in some modular furniture because it’s easy to move and rearrange as needed. For maximum versatility, seating arrangements should include a mix of traditional breakroom chairs and tables, lounge chairs, and even bean bags. Making the space as open as possible will also help it look more roomy and inviting.

Nutritious Snack Options

Most employers don’t provide full meals for their employees. It’s perfectly reasonable to expect workers to make their own lunch or dinner arrangements. However, if you want to support your employees’ energy levels, keep healthy snacks in your breakroom. Nutritious snacks can enhance employee performance throughout the day, so workers find it easier to get more done.

Instead of investing in chips, candy bars, and other sugary sweets, opt for snack options that won’t cause sugar spikes and inevitable crashes. Some great options include trail mixes, protein bars, fresh fruit, popcorn, and veggie trays. Instant oatmeal cups can also be a convenient source of energy for those who don’t have time to grab breakfast before heading to work. You might want to send out an employee survey to see what types of healthy snacks your workers prefer.

Optimal Lighting

Did you know that poor lighting can negatively impact your employees’ psychological and emotional well-being? Improving workplace lighting (including in the breakroom) can make a huge difference in worker morale and energy levels. Warm white light may be a great choice for the breakroom because it creates a soothing, calm atmosphere. Cool white light might be a better fit for conference rooms and cubicle areas because it enhances focus and energy.

Of course, natural light is arguably the best option for the office whenever it’s available. If your breakroom has windows, try to keep the shades open during working hours. That way, employees can experience the mood- and health-boosting benefits of natural light exposure.

Entertainment Options

Some office managers and CEOs mistakenly think that a breakroom should be boring to serve its purpose well. However, the terms “boring” and “relaxing” are not synonymous. Employees may find a boring breakroom to be surprisingly non-restorative. On the flip side, a room equipped for entertainment can be very relaxing and rejuvenating.

To make your breakroom a more enjoyable place to spend time, you might want to install a corner television. That way, workers can watch their favorite sitcom while they relax. You might also keep a few card or board games stocked in a cupboard for employees who prefer to interact in fun ways during their lunch breaks.

Reset Your Breakroom Today

Your employee breakroom can reveal a lot about your overall workplace environment. If it’s not lit well, or if it’s boring and unwelcoming, workers are more likely to feel underappreciated and discontented. The good news is that you don’t have to sink a lot of money or effort into resetting your breakroom and getting a fresh start. Use these simple tips to revamp your breakroom and make it a place where workers can go to feel truly cared for and relaxed.