As kids head back to school, backpacks once again become part of daily life. While they’re a practical way to carry books, laptops, and supplies, heavy or poorly worn backpacks can cause a lot of strain on a young spine. Over time, this can lead to:

• Neck pain

• Shoulder tension

• Headaches

• Low back pain

• Poor posture

At Sun Chiropractic, we see many students each fall with these very issues. The good news? Most of them can be prevented with just a few simple changes.

Why Backpack Safety Matters

Children’s bodies are still growing. Their muscles and joints are more vulnerable to stress, and repetitive strain from a heavy or unbalanced backpack can affect posture and even normal development.

Research shows that when backpacks weigh more than 10–15% of a child’s body weight, the risk of pain and posture changes goes up significantly. That means a 60-pound child shouldn’t carry more than 6–9 pounds on their back.

Tips for Wearing a Backpack the Right Way

Here are some simple guidelines every student (and parent) should know:

Pick the right backpack

• Choose one with two wide, padded shoulder straps.

• Look for a padded back and, ideally, a waist or chest strap.

Wear it correctly

• Always use both straps – wearing just one leads to uneven stress.

• Adjust the straps so the backpack sits above the waist and close to the body.

Pack smart

• Keep the load under 10–15% of body weight.

• Place heavier items (like textbooks or laptops) closest to the back.

• Put lighter items in the front compartments.

Do a weight check

• If your child is leaning forward, struggling to put the pack on, or complaining of pain, it’s too heavy.

Signs Your Child’s Backpack May Be a Problem

Watch for these common red flags:

• Complaints of back, neck, or shoulder pain

• Tingling or numbness in arms or hands

• Red marks on shoulders from straps

• Slouching or leaning forward when carrying the bag

If you notice these signs, it’s time to adjust the load — and consider a chiropractic check-up.