Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
As students head back to school this fall, backpacks once again become part of daily life. While they’re essential for carrying books, devices, and supplies, the wrong backpack—or the wrong way of using one—can place unnecessary strain on a child’s back, shoulders, and posture. With children’s spines still developing, it’s important to choose wisely and teach healthy habits early. At the Muscle and Joint Clinic, we’ve put together a parent-friendly guide to help you protect your child’s spinal health this school year.
Carrying too much weight or using a poorly fitted backpack can lead to rounded shoulders, forward head posture (“tech neck”), and back pain. Over time, these imbalances may contribute to muscle strain and long-term alignment issues. The good news? Most of these problems are preventable with the right fit, proper packing, and mindful use.
Size and Fit:
A backpack should fit your child’s frame, never wider than their torso or hanging more than 10 cm (about 4 inches) below the waist.
For younger children, look for 10–15 litre packs; for older kids and teens, 20–30 litres is usually sufficient.
Weight Guidelines:
The Canadian Chiropractic Association recommends backpacks weigh no more than 10–15% of a child’s body weight.
For example, a 25 kg child should carry no more than 2.5–3.75 kg total.
Comfort Features:
Look for wide, padded, adjustable shoulder straps and encourage kids to always use both.
Chest or waist straps help distribute weight more evenly.
A padded back panel prevents books from digging into the spine and provides extra support.
Durability and Safety:
Choose materials that can withstand Canadian weather—water-resistant fabrics are ideal.
Reflective strips help keep kids visible during darker mornings and winter evenings.
Packing a backpack correctly is just as important as choosing the right one. A few tips for comfort and spinal health:
Place heavy items close to the back panel (textbooks, laptops).
Spread weight evenly using compartments rather than stuffing everything into the main pocket.
Remove non-essentials with weekly “backpack cleanouts.”
Carry lunch in a separate bag to lighten the load.
Teaching these habits early helps children avoid the “one-strap shuffle” and builds a lifetime of healthier posture practices.
✅ Backpack fits close to child’s body and sits above the waist
✅ Weight is within 10–15% of body weight
✅ Both straps are worn, adjusted, and padded
✅ Heaviest items are packed near the back
✅ Weekly cleanouts prevent excess weight
If your child complains of back pain, shoulder aches, or posture changes during the school year, don’t ignore it. A chiropractor can assess posture, screen for imbalances, and provide gentle, drug-free care to support spinal alignment and prevent long-term issues. We also offer guidance on stretches, ergonomics, and customized strategies to help your child stay healthy, active, and pain-free through the school year.
The right backpack is more than just a school supply—it’s an investment in your child’s health. With the right fit, smart packing, and supportive daily habits, children can carry not just books, but confidence, comfort, and resilience into every school day.
The information provided in this article is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your child’s health, posture, or musculoskeletal concerns. Never disregard professional advice or delay seeking care because of something you have read here.