Protect Your Child's Posture This School Year With These Backpack Tips

As the new school year begins, parents are busy organising uniforms, school supplies, and lunchboxes. But have you considered what to look for when choosing your child’s backpack? We know that healthy spines start with good habits – and a proper backpack is key.

Why Backpack Posture Matters

Carrying a heavy or ill-fitted backpack can strain your child’s spine, shoulders, and neck. Over time, poor backpack habits may contribute to discomfort, poor posture, and even long-term spinal issues.

Tips for a Spine-friendly Backpack

Here are some ways to ensure your child’s backpack supports their growing body:

1. Choose the Right Fit

The backpack should be size-appropriate, fitting snugly against your child’s back without hanging too low.

2. Weight Matters

Many kids tote too much in their backpacks, which can wreak havoc on their growing spines. Aim to keep the backpack’s weight to no more than 10-15% of your child’s body weight. Remember: lighten the load whenever possible.

3. Pack Strategically

Place heavier items closer to the back to minimise strain and ensure even weight distribution.

4. Use Both Straps

While many kids wear their backpacks over one shoulder, encourage your child to wear both straps to avoid muscle imbalance and discomfort.

The Impact of Screen Time on Posture

Excessive screen time is another factor that can negatively impact your child’s posture. Long hours spent hunched over phones, tablets or other devices can strain the neck, back, and shoulders, leading to a condition often referred to as “tech neck.” Poor posture during screen use can cause discomfort and, over time, contribute to spinal misalignment.

To protect your child’s spine health, it’s a good idea to limit daily screen time, encourage regular movement breaks, and ensure devices are positioned at eye level to reduce slouching. The good news is that by building healthy habits now, kids can prevent posture-related issues later in life.