The Surprising Truth About Wearing Backpacks and Spinal Health

The start of a new school year brings excitement, fresh opportunities, and a return to daily routines. However, it’s also an ideal time to consider how our children’s school habits might affect their physical wellbeing, particularly their posture and spinal health.

Wearing Backpacks Are Great for Growing Bodies!

Many parents are concerned that their children’s spines could be harmed by loading them with heavy school backpacks. This has been fueled by many well-intentioned experts who have warned about the potential dangers of students carrying backpacks weighing more than the recommended 10% of their body weight and often advocate children having school bags with wheels. They fear that consistently carrying excessive loads may contribute to postural changes and discomfort in children. Here’s why I completely disagree…

These recommendations are mere speculation and the 10% of body weight guide is an arbitrary number which is not based upon any reliable scientific studies.  My 35 years of clinical experience as a chiropractor, having three children go through the school system, in addition to developing the Chiroprator Associationof Australia’s Spinal Hygiene Education Program for primary school children has taught me that the major cause of spinal problems is not from a child carrying school bags that are too heavy but rather poor spinal muscular tone in the child. In other words, most school-age children have spinal muscles are far too weak from not enough use! This commonly leads to spinal problems as adolescents and young adults!

The solution to increase your child’s spinal strength is to:

1) Ensure that your children carry their school back packs more often. Understand that if you carry your children’s school bags for them you are weakening your children and making them more prone to future spinal injuries. Start your child off with a lighter load in their backpack and gradually increase the weight they carry. They may feel fatigue and some muscle soreness initially (just like you do when you are starting exercise) but that is a sign that it is stimulating muscle growth which is great. A child carrying their backpack to school regularly will stimulate their growing body to become stronger and more resilient to injury.

2) Ensure your child’s backpack fits properly and show them how to put the shoulder straps on both shoulders. Tilting your body to carry backpacks over one shoulder should be severely discouraged.

3) Have your child walk some distance to school more often while carrying their backpack. That means parents should be discouraged from dropping their child of at school front gates but rather drop them off a distance from school or walk with them to school.

4) Encourage your child to not use a mobile device while walking to school. This creates a more upright walking posture and increases their awareness of their surroundings, avoiding potential accidents due to being distracted or unable to hear potential hazards due to wearing headphones.

Having children consistently walk to school wearing a backpack promotes  greater aerobic fitness, increases muscular strength and development and stronger bone development which are all key ingredients in greater a healthier and more resilient spine and body.

Creating a Healthy Ergonomic Standing Home Study Space

Whether completing homework or engaging in online learning, children often spend significant time sitting at desks or workstations. Sitting causes x5 more pressure on your spine than standing so you want to minimise any sitting at home…

• By far the best option at home is to have a standing desk. A simple option is to put a small coffee table or esky on a standard desk.
• Create different areas to study around the house which helps facilitate learning through brain neuroplasticity
• Ensure adequate lighting to prevent neck strain from leaning forward
• Regular movement breaks to help maintain energy and focus

The Importance of Active Play

Physical activity is crucial for growing bodies. Encouraging regular movement through organised sports, playground activities, or family walks can help support healthy development and balance the sedentary nature of classroom learning. I would recommend that the amount of active play time should always exceed screen time.

Sleep and Recovery

Quality sleep is essential for growth, learning, and physical recovery. Establishing consistent bedtime routines and ensuring your child has a supportive mattress and pillow can contribute to better rest and overall wellbeing.

When to Seek Professional Advice

Regular chiropractic spinal health checks help children thrive at school, just like dental visits and vision tests. Proactive assessments can identify potential concerns before they affect your child’s comfort and participation in school activities. Our experienced practitioners offer gentle, age-appropriate care, assessing posture, movement, backpack use, and study ergonomics to support healthy development. We make visits engaging and educational for children of all ages.

Take Action for Your Child’s Health

As we embrace the new school year, let’s prioritise habits that support our children’s physical wellbeing. We welcome families seeking advice on creating healthy routines and environments for their school-aged children.

Book a consultation today to discuss your child’s specific needs and receive personalised recommendations for supporting their health throughout the school year. Contact our friendly team at Be Healthy Chiropractic  on 5457 0657 to learn more about how we can help your family thrive this school term.