Back to School: Protecting Your Child’s Spine
Back to school season brings backpacks, long hours sitting at desks, and plenty of screen time. All of that can add up to neck and back strain for kids. With a few simple habits, you can help protect your child’s growing spine through the school year.
The backpack problem
Millions of children carry backpacks every day, and many are overloaded or worn incorrectly. A heavy or poorly worn pack can contribute to neck pain, back pain, and poor posture habits. A common guideline is to keep a loaded backpack under roughly 10 to 15 percent of a child’s body weight.
Backpack tips
- Use both shoulder straps, never just one, to balance the load.
- Choose a pack with wide, padded straps and a waist strap if available.
- Pack the heaviest items closest to the back.
- Clean out unnecessary items regularly to cut the weight.
- Adjust the straps so the pack sits snugly against the back, not sagging low.
Desks, screens, and posture
Long hours hunched over desks and devices also load the neck. The link between heavy screen use and neck symptoms has been studied directly, including a 2021 study in Spine (PMID 33290371) on text neck and neck pain in adults. Encourage your child to keep screens closer to eye level, sit back in the chair, and take regular movement breaks.
Keep them moving
Regular physical activity supports a healthy, resilient spine and counters all that sitting. Encourage active play, sports, and time away from screens.
If your child has ongoing neck or back pain, headaches, or numbness and tingling, have them evaluated by a healthcare provider rather than assuming it will pass on its own.
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