Strong Spines for Back to School

Small backpack adjustments can make a big difference for kids' spinal health.

Back-to-school season brings new supplies, new routines, and lots of excitement for kids. One thing that is easy to overlook is backpack safety, which plays a key role in maintaining a strong spine at school. A heavy or poorly worn backpack can put unnecessary stress on a child’s growing spine, shoulders, and posture. Over time, this strain can lead to pain, tension, or difficulty concentrating in class.

How Heavy Is Too Heavy?

Did you know a backpack should weigh no more than 10-15% of a child’s body weight? In reality, many kids carry much more, sometimes up to 50% of their body weight. This extra load can pull them forward, cause slouching, or make them lean to one side to compensate. Over time, these habits may contribute to spinal misalignments, sore shoulders, or back pain.

Tips for a Strong Spine During the School Day

There are simple ways to help keep your child’s spine and posture protected during the school year:

• Choose a backpack with two wide, padded straps

• Encourage wearing both straps instead of slinging one over the shoulder

• Adjust straps so the bag sits snugly against the back, not sagging low

• Pack heavier items closer to the spine for stability

• Make use of lockers or cubbies so kids are not carrying everything all day

Even small changes can make a big difference in how your child feels at the end of the school day.

Why Posture Matters for Kids

A child’s spine and nervous system are still developing. When posture is compromised, whether from heavy backpacks, too much screen time, or growth spurts, it can affect more than just comfort. Poor posture may influence breathing, concentration, and overall energy. Supporting healthy alignment early can set the stage for better long-term wellness.

Chiropractic Support for Growing Spines

At Broadmoor Chiropractic Massage Naturopathy in Richmond, BC, our chiropractors provide gentle, kid-friendly care to support posture, spinal health, and nervous system development. After-school hours and Saturday appointments with Dr. Eugene and Dr. Kim makes it easier to fit care into busy school schedules. Parents often notice that when their child’s posture improves, so does their comfort, focus, and resilience throughout the school year.

Supporting Healthy Habits All Year

Backpack safety is just one part of helping kids thrive in school and beyond. Encouraging regular movement breaks, limiting heavy device use, and maintaining proper sleep routines all contribute to healthier, happier students.

If you would like to learn more about backpack safety, posture tips, or chiropractic care for children, our team is here to support your family. Visit our services page for more information!

Further Resources:

• Chiropractic Helps Posture (ChirosHub): https://chiroshub.com/animations/the-benefits-of-chiropractic-care/chiropractic-helps-posture/

• Chiropractic Care for Children and Babies (ChirosHub): https://chiroshub.com/research/chiropractic-care-for-children-and-babies-is-safe/

• Safety of Chiropractic for Children and Babies (ChirosHub): https://chiroshub.com/animations/safety-of-chiropractic-for-children-and-babies/