Back-to-School Backpack Tips for Kids (but parents too)

School’s starting back up and while we’re all excited for fresh notebooks, shiny folders, and the return of routine… let’s pump the brakes for just a second.

Because with all those new books and supplies come heavy backpacks - and those can do a number on your child’s spine if we’re not careful.

Before your kid shoulders the weight of the world (or just their locker contents), here are our Top 3 Backpack Tips to help protect their back, posture, and nervous system health this school year.

1. Use Both Straps & Adjust Them Snug

We know the one-shoulder look might seem cool, but it’s not doing your kid’s spine any favors.
✔️ Make sure they’re using both shoulder straps, evenly distributing the weight.
✔️ Tighten the straps so the backpack sits no lower than 2 inches below the waistline.
✔️ If it’s hanging too low, it pulls their shoulders and neck forward - leading to pain, postural imbalances, and even falls if things get too wobbly!

2. Keep It Light (Less Than 10-15% of Their Body Weight!)

The heavier the backpack, the more kids tend to lean forward to compensate. That leads to:

• 📉 Poor posture

• 😵‍💫 Neck pain & headaches

• 💢 Strain on the lower and upper back

• 🧠 Nervous system stress

Heavier packs also encourage forward head posture and rounded shoulders—two things we see way too often in school-age kids these days. Keep it light and tight!

3. Bonus Tip: If They Can’t Carry It, Don’t Let Them Pack It

This one's part tip, part reality check:
👉 If your kid’s backpack weighs more than your family dog… maybe it’s time to reassess what’s really essential.

💡 Encourage them to clean out their backpack weekly, keep only what they need, and maybe, just maybe - skip the ten-pound rock collection they keep “just in case.”

A Few More Smart Tips:

• Look for backpacks with padded straps and chest clips to distribute weight.

• Encourage movement breaks during homework or class - sitting all day strains posture just as much!

• Watch their posture at home - if they’re slouching at their desk or while gaming, that’s going to carry over into how they carry their pack too.

If your kid is already showing signs of posture issues - like slouching, frequent neck stiffness, low back complaints, or even headaches - it’s a good idea to get their spine checked.

A backpack shouldn’t be the reason your kid starts the school year in pain. Let’s get ahead of it and set them up for success.

Keep those backpacks light.
Keep those spines upright.
And let’s make this school year a strong (and pain-free) one.