Back-to-School: Let’s Talk Backpack Safety

Written by Dr. Kierstn Stolhandske

School’s almost here (how did summer go by so fast?!), which means fresh supplies, new shoes… and backpacks. And while they might be cute, colorful, and covered in keychains, those backpacks can sneakily put a lot of stress on your kiddo’s spine.

I see it every year—young patients coming in with headaches, shoulder tension, or back pain, and the culprit? A backpack that’s too heavy or not worn the right way. Let’s fix that before it starts.

Choosing the Right Backpack

Size matters – The bag should fit between your child’s shoulders and waist—no bigger. The smaller the bag, the less temptation to fill it with “just in case” items that never get used.

Strap smarts – Shoulder straps should be snug so the backpack rests against the back—not swinging low like a parachute. Waist and chest straps might not be the hottest accessory, but they’re game changers for keeping weight where it belongs.

Wearing It Right

Double up – Both straps, always. The one-strap sling might look cool, but it’s a fast track to neck and shoulder pain.

Know your limits – Little kids? Keep the load under 10% of their body weight. Teens and college students? 15% max. Heavy books go closest to the spine, lighter items toward the outside.

Lighten the Load

Backpack cleanouts – A quick weekly check can save their spine (and your nose… those forgotten lunches are brutal).

Organize the load – Put heavier items snug against the back panel of the backpack and lighter things toward the front. This balances the weight, keeps it from pulling backward, and—thanks to simple physics—actually makes the bag feel lighter.

Drop it when you can – Safe spot between classes? Leave the bag there.

Separate & conquer – Sports gear, art supplies, or instruments can live in their own bag, locker, or car.

Roll or carry – If the load’s still too heavy, go for a wheeled backpack or have them hand-carry a lunchbox or extra books.

The Nerdy Stuff: Why This Matters for Their Spine

Your child’s spine is still growing, and repetitive strain from a heavy or poorly positioned backpack can cause:

• Forward head posture – Leaning forward to balance the weight can strain the neck and upper back muscles, leading to headaches and shoulder tension. Over time this will stress the discs in the low back as well leading to early degeneration, disc bulges, and/or disc herniations as young adults.

• Asymmetrical loading – Wearing one strap or carrying an uneven load forces the spine to curve sideways, which can contribute to muscle imbalances and abnormal postural changes.

• Compressed spinal joints – Extra weight pushes down on the discs and joints, which may lead to low back pain and reduced flexibility over time.

• Altered gait patterns – A heavy or shifting load can change how your child walks, putting more stress on hips, knees, and ankles.

When you get the backpack weight, size, and strap adjustment right, you’re protecting not just their comfort now, but also their long-term spinal health.

Red Flags to Watch For

If your kiddo’s coming home with shoulder grooves, headaches, back pain, or tingling in their arms or hands, or low back pain or tightness it’s time to take action:

• Adjust the backpack right away!

• Don’t wait until kid’s day to bring them in for treatment (letting it linger means giving it a chance to become chronic).

• Bring their backpack to their next appointment and we'll give it a check (for free).

If you’d like us to check the fit of your child’s backpack—or if they’re already showing signs of discomfort—give us a call at (830) 999-7668 or go online to schedule a quick backpack check. We’ll make sure their spine is ready for the year ahead and that their bag is set up to help, not hurt.