Backpacks & Back Pain: How to Protect Your Child’s Spine

By: Dr. Viviana Nunez

As parents, one of our everyday routines is helping our child prepare for school— but have you considered how their backpack can affect their spine and posture? When the load is too heavy or the fit is incorrect, even a young spine can suffer. Here’s how to protect your child’s back and promote healthy habits.

Why the concern?Studies show that school backpack weight is strongly associated with back pain among children and teens. For example, children carrying packs heavier relative to their body weight had higher odds of back pain. Also, imaging of children carrying backpacks revealed increased disc compression and spinal asymmetry. Children’s spines are still developing, making them more vulnerable when posture is altered or loads are excessive. 

What should you aim for?

• Limit the backpack weight to roughly 10-15% of your child’s body weight. National Spine Health Foundation+1

• Choose a backpack that fits properly: high on the back (just above the waistline), not hanging low, with wide, padded shoulder straps and preferably a waist or chest strap. Mayo Clinic Health System+1

• Always use both shoulder straps rather than slinging over one shoulder—uneven loading can lead to tilting, muscle strain, and back discomfort. PubMed+1

Practical tips for parents in CSRA

1. Check the load – On a typical school morning, have your child wear the pack and lean forward. If they have to lean forward significantly to compensate, the backpack may be too heavy.

2. Minimize what gets carried – Encourage use of lockers if available, remove non-essentials, and rotate heavy textbooks by day.

3. Set the straps properly – Adjust them so the backpack base is at the top of the hips and the bag doesn’t swing side to side.

4. Teach safe lifting – When your child lifts the backpack from the floor, have them bend at their knees, keep the bag close to the body, and use both hands.

5. Support posture & core strength – Good posture and a strong core help the spine bear the load more comfortably. Encourage light exercise and stretching after school.

6. Monitor for signs of trouble – If your child complains of persistent back, shoulder or neck pain, or begins favouring one side when carrying their pack, schedule an evaluation with a spine-health specialist such as a chiropractor.

   
   

By making backpack safety a part of your school-year routine, you’re helping protect your child’s spine today and reducing the risk of long-term back issues. At Magnolia Chiropractic in Martinez, GA, Dr. Nunez thrives in working with pediatric spinal wellness and is happy to review your child’s backpack fit and spinal health. Book an appointment today for peace of mind and stronger posture tomorrow.