As chiropractors, we see the impact of poor posture and spinal stress every day—especially in children. One of the most overlooked contributors to spinal issues in school-aged kids? Backpacks.

An improperly fitted backpack can lead to shoulder strain, headaches, poor posture, and even long-term spinal injury. With back-to-school season in full swing, now is the perfect time to check your child’s backpack setup and ensure they’re set up for a safe, healthy year.

Here’s what every parent should know about fitting a backpack to protect your child’s spine:

🏷 Choose the Right Backpack

Not all backpacks are created equal. Look for:

• Padded, adjustable shoulder straps to reduce pressure on shoulders.

• A padded back panel to add comfort and protect from sharp objects inside.

• Multiple compartments to help distribute weight evenly.

• A chest strap and/or waist strap to help stabilize and support the load.

• Lightweight material — the bag itself should be light before anything is added.

Avoid backpacks that are too large or designed more for style than support.

⚖️ Watch the Weight

The American Chiropractic Association recommends that a child’s backpack weigh no more than 10–15% of their body weight.

So, for a 70-pound child:

• Max backpack weight = 7–10 pounds

To lighten the load:

• Encourage your child to only carry what’s needed for that day.

• Use digital versions of books when possible.

• Leave heavy supplies at school when allowed.

Weigh the packed backpack occasionally—you might be surprised how quickly it adds up.

🎒 Fit It Correctly

Once you’ve selected the right backpack, it’s all about the fit.

✔️ How to wear it:

• Both shoulder straps should be used — one-strap carrying leads to uneven spinal pressure.

• The backpack should sit evenly in the middle of the back, not sagging below the waist.

• Straps should be adjusted snugly but comfortably — no loose hanging or cutting into shoulders.

• If available, clip the chest and waist straps to distribute weight evenly and prevent shifting.

Backpacks that hang too low or lean outward pull your child’s posture into a forward slump—something we’re seeing more and more thanks to tech neck and screen time.

🧠 Look for Warning Signs

Your child may not always speak up, so watch for these signs that their backpack may be harming their spine:

• Complaints of back, shoulder, or neck pain

• Tingling or numbness in arms or hands

• Red marks or indentations on shoulders

• Leaning forward when walking with the backpack

• Rounded shoulders or poor posture

If you notice any of these, bring your child in for a check-up — early intervention can make a big difference!

📸 BONUS: Get a Backpack Fitting in Our Office

At Frain Family Chiropractic, we offer complimentary backpack fittings as part of our back-to-school screenings. We’ll make sure your child’s backpack is properly adjusted, check their posture with a MyoVision sEMG scan, and give tips to keep their spine safe all year long.

Because growing bodies deserve a strong, healthy foundation. 💙

🎒 Healthy Spine, Healthy Mind

A properly fitted backpack helps more than just posture. Kids with aligned spines:

• Focus better in class

• Sleep more soundly

• Avoid tension headaches and back pain

• Are more physically active

As a parent, this small change can have a big impact on your child’s health and academic success.

Have questions? Book your child’s spinal screening and backpack fitting with us today.

👉 Give us a call at (920) 499-1333 — we’re happy to help keep your family well-adjusted.