Backpack Safety: Protecting Your Child’s Spine This School Year

Back-to-School Backpack Tips

It’s that time of year again: backpacks, school supplies, and a fresh start! But did you know that one of the most important choices you make this school year could be your child’s backpack?

Improper backpack use can lead to more than just discomfort; it can cause long-term issues like muscle strain, headaches, back and neck pain, and even nerve damage. At Colasanti Chiropractic, we have seen these preventable problems arise in young patients.

Let’s give your child the best start to the school year with these essential tips on choosing, packing, lifting, and wearing a backpack safely.

1. Choosing the Right Backpack

• Make sure the backpack fits the size of your child’s body: the top should not rise above the shoulders, and the bottom should sit at or just above the hip bones.

• Look for lightweight materials like canvas or vinyl.

• Choose one with wide, padded, adjustable shoulder straps—at least two inches wide.

Bonus tip: A hip or waist strap helps transfer 50–70% of the weight away from the shoulders and spine.

2. Packing it Properly

• Keep the total weight to no more than 15% of your child’s body weight.

• Use all compartments to distribute weight evenly.

• Pack heavier items closest to the back.

• Place irregularly shaped items toward the outside of the bag.

3. Lifting and Wearing Tips

• Always wear both shoulder straps—no single-sling carrying.

• Adjust straps so the backpack fits snugly to the body.

• Use the waist strap to offload shoulder pressure.

• Teach children to squat or kneel when lifting, and lift with their legs, not their back.

Remember: Pack it light, wear it right!

Backpack safety isn’t just about comfort. It's about protecting your child’s posture and spinal health now and in the future. Feel free to reach out to our office to schedule your child’s back-to-school adjustment! 519-258-8544