Presented by San Pedro North Chiropractic
As summer winds down and kids gear up for another school year, it’s easy to get caught up in the back-to-school rush—school supplies, new clothes, and fresh routines. But there’s one crucial item that often goes overlooked in terms of health and safety: the backpack.
At San Pedro North Chiropractic, we’ve seen countless children and teens experience neck, shoulder, and back pain from improperly worn or overloaded backpacks. Dr. Doreen Lewis, DC has even appeared on local TV to help families understand how small adjustments can make a big difference. In this post, we’ll cover essential tips to prevent backpack-related pain and help your child stay healthy all year long.
Why Backpack Safety Matters
Children’s bodies are still developing, and poor posture or excess strain from heavy backpacks can lead to long-term spinal issues. According to the American Chiropractic Association, back pain is becoming more common in children, and heavy or incorrectly worn backpacks are a frequent contributor.
The Golden Rules of Backpack Use
Here are key recommendations to protect your child’s spine and posture:
✅ Pack Light
- A child’s backpack should weigh no more than 10-15% of their body weight.
- Example: A child weighing 80 lbs should carry no more than 8–12 lbs in their backpack.
- Remove unnecessary items daily to avoid weight creep.
✅ Wear It Right
- Always use both shoulder straps. One-strap use leads to uneven spinal loading and muscle fatigue.
- Cinch it up tight so the bottom of the backpack rests at the top of the hips—not hanging low on the lower back.
- Adjust chest and waist straps if available, to help evenly distribute the load.
✅ Fit Matters
- Look for padded shoulder straps and a padded back panel.
- Choose a backpack that fits your child’s torso—not too big or too long.
- A backpack with multiple compartments helps balance weight more evenly.
Common Problems Caused by Backpack Misuse
Some of the issues we treat at San Pedro North Chiropractic that are often linked to poor backpack habits include:
- Forward head posture (tech neck)
- Shoulder and neck strain
- Upper and lower back pain
- Compressed nerves or tingling arms
- Postural imbalances that can worsen with growth
Chiropractor-Recommended Tips for Parents
- Weigh the backpack at the beginning of the year and occasionally throughout the semester.
- Encourage locker use if available to store heavy books.
- Teach your child how to lift properly—bend at the knees, not the waist.
- Check your child’s posture at home when wearing the backpack.
- Bring your child in for a spinal checkup—especially if they complain of back pain or show signs of poor posture.
👩⚕️ Q&A: Backpack Safety & Chiropractic Care
Q: How can I tell if my child’s backpack is too heavy?
A: If they struggle to put it on, lean forward while walking, or complain of shoulder or back pain, it’s too heavy. Weigh it—it should be no more than 10-15% of their body weight.
Q: What are the signs that a backpack is causing posture problems?
A: Watch for rounded shoulders, head leaning forward, uneven shoulders, or a tilted head. These may indicate spinal strain.
Q: Can chiropractic care really help my child if they have back pain from a backpack?
A: Absolutely. We can identify misalignments, restore proper spinal function, and provide posture and ergonomic guidance specific to your child.
Q: Is it safe for kids to see a chiropractor?
A: Yes! Pediatric chiropractic care is gentle, non-invasive, and tailored to a child’s growing body.
Q: What should I look for when buying a backpack?
A: Choose one that:
- Fits your child’s back
- Has two wide, padded shoulder straps
- Offers a padded back
- Includes a waist or chest strap
- Has multiple compartments for better weight distribution
Start the School Year with a Spinal Checkup
At San Pedro North Chiropractic, we believe prevention is the best medicine. A simple spinal checkup can make a big difference in your child’s comfort and performance at school. If your child is experiencing back pain, neck discomfort, or postural changes, now is the perfect time to schedule an appointment.
📍 San Pedro North Chiropractic
1006 Central Pkwy S
San Antonio, TX 78232
📞 Phone: (210) 490-9169
🌐 chiropractic-sanantonio.com
We’re here to help your family start the school year with strength, alignment, and confidence.
Call us today to schedule your back-to-school posture screening!