Help Your Kids Avoid Common Back-to-School Pains
When school starts, everything changes overnight, doesn’t it? One day, your kids are running around outside, and the next, they’re carrying backpacks and sitting for hours at desks.
I see kids every school year who don’t feel their best.
Sore shoulders, tight necks, even headaches—it’s more common than most parents realize. And it often comes down to posture and how they carry their stuff.
The good news? With a few small changes, you can help your kids feel better now and protect their spines as they grow.
Back-to-school time is perfect for helping your child learn to protect their spinal health.
When it comes to carrying a backpack and sitting at their desk, these are the guidelines I recommend to parents of school-age kids:
Teach backpack safety basics.
A heavy or poorly fitted backpack can put a lot of stress on your child’s growing spine. Over time, it can even change their posture. These tips make a big difference:
Keep backpack weight light.
Backpacks should weigh no more than 10–15% of your child’s body weight. For example, an 80-pound child’s backpack shouldn’t exceed 8–12 pounds.
Clean out their backpack weekly—old papers and extras add up fast.
Check backpack fit.
The pack should be no wider than your child’s torso and shouldn’t hang more than 2–4 inches below their waist. Most kids need to tighten their straps!
Use the straps correctly.
Always use both padded shoulder straps, snug but not tight.
If the backpack has a waist or chest strap, use it—those straps shift weight to the hips and core, which is healthier for little spines.
Pack it smart.
Place heavier items close to their back and balance the load between compartments.
Lift it right.
Teach them to bend at the knees—not the waist—when picking up their backpack.
When backpacks are worn properly, kids feel better.
Kids who wear their backpacks properly stand taller, feel better, and are far less likely to complain about sore shoulders or an aching back.
Teach your child proper desk ergonomics.
Whether it’s at school or at home, desk posture matters.
A poorly set-up workspace can strain little necks and backs, especially when they spend hours on homework or screens.
Here are some posture tips for your child’s workspace:
Think “90-90-90.”
Hips, knees, and elbows each bent at 90 degrees.
Feet flat on the floor.
Their feet should rest on the floor or a sturdy footrest (a box or stack of books works fine).
Adjust for proper desk height.
The desktop should be at or slightly above elbow height so your child's arms rest comfortably.
Adjust for the best screen position.
The top of the monitor or tablet should be at or just below your child's eye level, and about an arm’s length away.
Support their spine.
Use an adjustable chair or add a cushion or lumbar roll for lower back support.
Take breaks when possible.
Encourage your kids to take short movement breaks every 30–60 minutes.
These simple steps can help kids prevent neck pain and muscle fatigue, and make it easier for them to focus on learning.
Why teaching your kids about posture matters:
When kids continually carry heavy backpacks or slump over their desks, they can experience:
Forward head posture (“tech neck”)
Headaches and muscle tension
Worsening spinal curves, like scoliosis
Tingling or numbness in arms or hands from nerve irritation
Trouble concentrating or sleeping well
I see these issues in kids far more often than you’d expect—but they’re usually preventable when we help kids build good habits early.
How can chiropractic help kids with school-related pain?
Adjustments can improve spinal alignment, reduce muscle strain, and help your kids move and feel better.
At Cloud Peak Chiropractic, we also teach families simple posture habits and exercises to keep kids healthy between visits.
If your child has been complaining about back pain, neck pain, or headaches, we can help. And if you just want to prevent little problems from becoming bigger ones, that’s what we’re here for too.
Help your child start the school year with healthy habits.
Take a few minutes this week to check your child’s backpack and workspace. Small changes today can make a big difference in their comfort and focus all year long.
Want expert eyes on your child’s posture?
Call or text to make an appointment. We’d love to help your kids start the school year strong, pain-free, and ready to learn.