The right school backpack isn’t just about style—it’s key to protecting posture and spinal health. A poorly chosen or worn backpack can lead to discomfort, muscle strain, and long-term posture problems. By selecting the right fit and using it properly, you can help reduce the load on the spine and support healthy development. Discover practical tips for choosing and wearing a backpack that promotes comfort, alignment, and overall well-being.
Shoes are polished, lunches packed and books are bought… but have you spared a thought for how school might be affecting your child’s spine and health?
A survey conducted by the Chiropractors’ Association of Australia revealed that 90% of school children had bad posture while carrying their schoolbag, and 75% were not using the ergonomic features of their schoolbag. Recent research suggests that children suffer back pain at a similar rate to adults, and children who suffer from spinal pain are more likely to become adults who suffer from spinal pain.
There are a few steps we can take as parents to help kids with choosing and packing a backpack to lessen the pressure on developing spines:
What to look for when choosing a backpack
- The correct size. The width should be shoulder width or narrower. The length should be shoulder height to waist long or shorter.
- Compartmentalised. This stops books from floating around and shifting large weights with movement.
- Padded adjustable shoulder straps. It should be firm but comfortable.
- Adjustable waist strap. It should be firm but comfortable.
How to wear a backpack correctly
- The backpack should weigh less than 10% of the body weight.
- Pack the heaviest items at the back and bottom.
- Tighten shoulder straps so they are firm but comfortable.
- Adjust the waist strap firmly.
- Ask your chiropractor to check if your child is wearing their backpack correctly.
- Have your child’s spine checked regularly by your chiropractor to correct any misalignments from incorrect posture or ergonomics.
It’s an unfortunate fact that most school bags are just too heavy. I remember carrying a 24kg bag to school and back in year 12, and I certainly wasn’t 240kg in weight! Sadly, in 20+ years, very little has changed regarding the weight that school children must carry daily.
