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You are here: Home / Natural Pain Relief / Back-to-School Backpack Tips to Prevent Back Pain from Heavy Backpacks
Back-to-School Backpack Tips to Prevent Back Pain from Heavy Backpacks

Back-to-School Backpack Tips to Prevent Back Pain from Heavy Backpacks

August 31, 2025 by Dean Collins Leave a Comment

Estimated reading time: 3 minutes

This is a picture of a girl wearing a backpack. Learn more about how to prevent back pain for heavy backpacks.
iStock/Sasiistock

As summer ends, many parents are busy preparing for a new school year. Along with supplies and schedules, one important detail that is often overlooked is your child’s backpack. Using the right strategies can help prevent back pain from heavy backpacks, keeping your child’s spine healthy, posture upright, and comfort high.

Why Backpack Safety Matters: Prevent Back Pain from Heavy Backpacks

Children’s spines are still developing, making them more vulnerable to stress and strain. When backpacks are overloaded or worn incorrectly, kids may experience muscle fatigue, shoulder tension, and back pain. Over time, these habits can affect posture and contribute to recurring issues. The good news is that simple adjustments can make a big difference in preventing back pain from heavy backpacks.

Choose the Right Backpack

Not all backpacks are created equal. When shopping, look for:

  • Wide, padded shoulder straps to distribute weight evenly
  • A padded back panel for comfort and support
  • Multiple compartments to balance items and prevent sagging
  • A waist or chest strap to help share the load

For best results, the backpack should sit no lower than your child’s waistline and fit snugly against the back.

Pack It Light, Wear It Right

The Canadian Chiropractic Association recommends the “Pack It Light, Wear It Right” approach. A backpack should weigh no more than 10–15% of your child’s body weight. For example, if your child weighs 80 pounds, their backpack should stay under 12 pounds. Encourage your child to pack only what’s needed each day and place heavier items close to the back panel. This reduces strain and helps keep posture upright.

Teach Good Habits Early

Even the best backpack won’t help if it’s worn incorrectly. Show your child how to:

  • Use both shoulder straps (never just one)
  • Adjust straps so the pack sits snugly and evenly
  • Bend at the knees when lifting their backpack

These small changes encourage good posture and protect growing spines, supporting efforts to prevent back pain from heavy backpacks.

When to Seek Help

If your child complains of back, neck, or shoulder pain, don’t ignore it. Discomfort may signal stress on the spine or muscles. A chiropractor can assess posture, check for imbalances, and recommend strategies to prevent further strain. For parents in Edmonton, back-to-school is the perfect time for a posture and backpack check-up. Early intervention helps keep kids healthy, active, and ready to learn.

Final Thoughts

Backpacks are a daily necessity, but they don’t have to cause back pain. By choosing the right bag, packing it smartly, and teaching safe habits, you can help prevent back pain from heavy backpacks and protect your child’s spine for years to come.

If you’re concerned about your child’s posture or backpack use, book a visit with our Edmonton chiropractic clinic. Together, we can make this school year healthy and pain-free.

Read how chiropractic care care can benefit children: Chiropractic Care for Children


For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.

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To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.


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Improve Your Posture, Natural Pain Relief Tagged: back pain, backpack safety, posture

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10308 - 121 Street NW
Edmonton T5N 1K8
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