Back to School Spinal Health
Why Backpack Posture Matters for Your Child’s Spine
As the school year begins, kids are getting excited about new friends, classrooms, and school supplies. As parents, it's our job to think about something just as important - what they’re carrying on their backs.
Backpacks that are too heavy or worn the wrong way can put a lot of stress on a child’s spine. Over time, this can lead to poor posture, discomfort, and even spinal misalignments that affect how the nervous system communicates with the rest of the body.
At Rapha Chiropractic, we care deeply about your child’s health, growth, and development. That includes making sure their spine is supported and their nervous system is working at its best.
The Problem with Heavy Backpacks
Most kids carry far more than they need. Studies show many backpacks weigh 15 to 20 percent of a child’s body weight. That’s too much for a growing spine and can lead to:
Slouching or leaning forward while walking to compensate
Tension in the shoulders, neck, and low back
Fatigue or discomfort at the end of the school day
Long-term postural issues and spinal stress
Even if your child isn’t complaining, the strain may still be affecting their spinal alignment and how well their body is functioning.
Simple Tips for Healthier Backpack Habits
As your child heads back to school, here are a few ways you can help them protect their spine and support better posture:
Keep it light
Try to keep their backpack under ten percent of their body weight. Encourage them to carry only what’s needed for the day.
Use both shoulder straps
Wearing one strap may look cool, but it causes uneven pressure. Make sure they’re using both padded shoulder straps to distribute weight evenly.
Check the fit
The bottom of the backpack should rest at or just above the waist. Adjust the straps so they fit snugly and sit close to the body.
Choose a supportive design
Look for a backpack with wide, padded straps and a supportive back panel. Chest and waist straps can also help balance the load.
Pack smarter
Place heavier items like books and laptops in the part of the backpack closest to your child’s back. Lighter items should go toward the front.
Chiropractic Care Helps Keep Kids Balanced and Strong
Even with great backpack habits, the physical demands of school, sports, and growing bodies can take a toll on your child’s spine. Regular chiropractic checkups help ensure proper alignment, support healthy development, and prevent future issues before they start.
At Rapha Chiropractic, we offer gentle and effective care tailored specifically to children. Our adjustments can improve posture, reduce tension, and support a healthy nervous system so your child can stay active, focused, and feeling great.
Let’s Set Your Child Up for a Healthy School Year
Want to give your child a healthy start this school year? Schedule a back-to-school spinal checkup with us. Whether your child is starting preschool or heading into high school, we’re here to support them every step of the way.
You can call us or schedule online here. We’re excited to care for your family and be part of your child’s journey to lifelong wellness.
