Kids are headed back to school, and for many this year that means real, honest-to-goodness school in a classroom and everything. In-person school means your child is probably wearing a backpack every day. With instances of back pain in children increasing and 70% of surveyed schoolkids carrying backpacks weighing more than the recommended 10% of their body weight, it’s important to ensure the child in your life has a backpack that allows for healthy development of their growing spines!

How to Choose a Backpack

• Look for adjustable shoulder straps to customize the height and fit of the backpack to your child’s body. The backpack should never hang more than four inches below the waistline. If the backpack hangs too low the weight on the shoulders is increased and often children will lean forward when walking in an attempt to redistribute the weight.

• For the same reason, make sure your child has an age-appropriate backpack. While it may seem like a brilliant idea to let your kid “grow into” their backpack, correct fit for their age and body is essential to ensure good ergonomics.

• Backpack straps should be padded to offer cushioning and comfort.

• It can be helpful to have a backpack with different sections and compartments to facilitate effective positioning of the backpack contents. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.

• Speaking of packing up: when packed your kid’s backpack should weigh no more than 10% of their body weight. Backpacks that are too heavy have a negative effect on posture and can lead to back pain.

• If the backpack is too heavy, consider talking to your child’s teacher. Ask if your child could leave the heaviest books or items at school and bring home only lighter hand-out materials or workbooks.

• Urge your child to wear both shoulder straps. Slinging the backpack over one shoulder can cause the disproportionate shift of weight to one side as the backpack is carried, possibly leading to neck and muscle spasms, as well as low back pain.

Does your child have back pain?

We treat children! Our chiropractors, acupuncturist and massage therapists all have experience treating kids and teens. It’s never too early to start teaching kids good biomechanics and posture! All of our providers are happy to discuss lifestyle factors that may be contributing to kids’ back pain and provide resources and solutions to help.