Protect Growing Spines with Better Backpack Habits
Backpacks are part of every school day, but when worn incorrectly, they can lead to back, neck, and shoulder pain. Learn how to prevent injuries in kids and teens.
How Backpacks Affect Posture and Spine Health
Kids and teens carry more than ever—often with heavy loads, low-hanging straps, and overloaded bags. Over time, this can strain their muscles and joints, especially as their spines are still developing.
Common signs of backpack strain:
- Slouching or rounded shoulders
- Neck and upper back pain
- Uneven posture or one-shoulder carrying
- Complaints of soreness after school
- Numbness or tingling in arms or hands
Long-term use of poorly fitted backpacks can lead to chronic posture issues and muscular imbalance in kids.
Backpack Safety Tips That Really Work
Here are simple, chiropractor-recommended tips for safer backpack use:
- Choose the right size — the backpack should rest no lower than the waist
- Use both shoulder straps to distribute weight evenly
- Tighten the straps so the bag sits snugly against the back
- Keep the load light — no more than 10–15% of the child’s body weight
- Pack heavier items closer to the spine for balance
- Encourage regular cleaning out to remove unnecessary weight
We also recommend periodic posture checks for growing kids, especially during the school year.
How Chiropractic Care Can Help
If your child is already experiencing pain or postural changes from backpack use, chiropractic care can help correct misalignments, relieve tension, and support healthy growth.
At Carey Chiropractic, we offer:
- Gentle pediatric adjustments
- Posture and movement screenings
- Education for kids and parents on smart carrying habits
- Back-to-school posture checkups
- Advice on sports bags and laptop backpacks for teens and college students
Set Your Child Up for a Healthy School Year
Call (816) 783-5000 or schedule online to book a backpack posture check at Carey Chiropractic.
