Is Your Child’s Backpack Hurting Their Spine?

Is Your Child’s Backpack Hurting Their Spine?

Tips for Preventing Back Pain This School Year

Backpacks are essential school gear—but when worn improperly, they can lead to muscle strain, poor posture, and even long-term spine issues in children and teens.

With back-to-school season in full swing, now is the perfect time to check if your child’s backpack is helping or hurting their health.

Common Signs of Backpack Strain:

• Complaints of back, shoulder, or neck pain

• Forward-leaning posture when walking

• Struggling to put the backpack on or take it off

• Red marks or indentations on shoulders

Healthy Backpack Guidelines:

1. Weight Matters: A backpack should weigh no more than 10–15% of your child’s body weight. For example, a 60-pound child should carry no more than 6–9 pounds.

2. Choose the Right Fit: Look for a backpack that:

• Has padded shoulder straps and a padded back

• Is no wider than your child’s torso

• Sits evenly in the middle of the back (not hanging low)

3. Use Both Straps: Wearing just one strap leads to uneven weight distribution, which can cause strain and misalignment. Teach your child to always use both.

4. Pack Smart: Place heavier items closer to the back and use all compartments to distribute weight. Remove unnecessary items daily.

5. Bonus Features: Waist straps and chest clips offer extra support and stability, especially for older students carrying heavier loads.

Parent Pro Tip:

Check your child’s backpack weekly. It’s common for books, supplies, or even forgotten lunch containers to pile up adding unnecessary weight and pressure.

Concerned about your child’s posture or back pain? Book a pediatric checkup today. Let’s keep their spine strong and their school year pain-free!