KFYR Spotlight: Avoiding Bad Backpack Pain
Click to watch us on KFYR news discussing how to we can help your children start the school year off right with a well fitting backpack and Chiropractic Care.
As families gear up for the new school year, choosing the right backpack often feels like just another item on the to-do list. But one thing many parents overlook is making sure the backpack actually fits their child’s body—not just their style.
Backpack Sizing Tips
When you’re shopping for the right backpack, keep these key guidelines in mind:
A backpack should not be longer than your child’s back.
The ideal size can be found by measuring your child or using a standard size chart and adjusting as needed.
Since the core and hip muscles carry most of the backpack’s load, proper support is essential.
For the best alignment, the backpack should rest centered between the shoulder blades.
To find the correct width, measure the distance between the shoulder blade ridges and add 1–2 inches.
To determine the correct height, measure from the shoulder line (where the straps will sit) down to the waistline or belly button. Add 2 inches to get the maximum backpack height.
A well-fitted ergonomic backpack should sit no more than 4 inches below the waist and no more than 2 inches below the shoulders.
Why Backpack Fit Matters
Even the coolest backpack can cause problems if it’s the wrong size. Back pain in children is becoming more common, and many pediatric providers link it to backpacks that are too heavy or poorly fitted.
A heavy or oversized bag puts extra force on the spine, leading to muscle strain, poor posture, changes in spinal curvature, and compression of the discs. To compensate, kids often lean forward, rounding their shoulders and placing even more pressure on the upper spine. This forward lean can also increase the risk of falls and other injuries—like bumped heads, chipped teeth, or bruises.
The Good News
The effects of a badly fitted backpack are completely reversible! By following the sizing tips above—and having your child’s spine checked regularly—you can help protect their posture and keep them feeling their best.
At Active Life Chiropractic, we’re here to make sure your child starts the school year with a healthy spine and a backpack that supports their growth—not their discomfort. If you’d like a back-to-school spine check or need guidance on proper fit, we’re always happy to help!
