08/28/2026
This post is for all the students heading back to school! Check out these backpack safety tips from chiropractic intern Sydney, so you can help avoid back, neck and shoulder pain this semester.
1️⃣ Lighten your load! Ensure the total weight of your backpack doesn't exceed 10-15% of your total body weight, especially for children! The more you lean forward to compensate for a heavy backpack, the greater the risk of low back injury.
2️⃣ When putting on your backpack, avoid swinging it on. Instead, bring the bag close to your body, put the first strap over one shoulder, followed by the second shoulder.
3️⃣ Adjust the straps of your backpack so the base of it sits a few inches below your waist line. Not too high, not too low. This allows the pelvis to support the weight, reduces the trunk forward lean, and aligns the backpack with your body’s centre of mass.
4️⃣ Use both straps to ensure an even distribution of weight of your backpack. Using only one of the straps places the entire load of the bag on one side of the body. And the other side of the body must work extra hard to keep you standing straight up!
Chiropractors are spine, muscle and joint experts. Talk to a local chiropractor so they can help you move with care all year long.
Special thanks Sydney Hietikko and to Dr. Melissa Belchos for additional the guidance!
Source: Perrone M, Orr R, Hing W, Milne N, Pope R. The Impact of Backpack Loads on School Children: A Critical Narrative Review. Int J Environ Res Public Health. 2018 Nov 12;15(11):2529. doi: 10.3390/ijerph15112529. PMID: 30424517; PMCID: PMC6267109.
