Back-to-school season means new sneakers, fresh notebooks, and the annual search for the perfect folders. But there’s one important item many parents forget to add to the checklist: their child’s spinal health.
Every August, we start seeing the same pattern in our office — kids coming in with neck pain, upper back tightness, headaches, and posture concerns just weeks after school begins.
And year after year, two major contributors stand out:
- Heavy backpacks
- Increased screen time
Let’s take a closer look at how these everyday habits can affect your child’s spine and what parents can do to help.
How Heavy Backpacks Affect Your Child’s Spine
Most parents know backpacks can get heavy, but many don’t realize just how much strain that extra weight can place on a growing body.
The American Chiropractic Association recommends that a child’s backpack weigh no more than 10% of their body weight.
For example, a 70-pound child should ideally carry a backpack weighing no more than about 7 pounds.
But when you add in:
- Chromebooks or tablets
- Textbooks
- Lunch boxes
- Water bottles
- Binders and folders
- Sports gear
…it’s easy for a backpack to become much heavier than recommended.
Carrying too much weight day after day can contribute to:
- Forward head posture
- Rounded shoulders
- Upper back and neck strain
- Muscle fatigue
- Low back discomfort
- Tension headaches
The good news? A properly fitted backpack can make a big difference.
Backpack Safety Tips for Better Posture
When choosing and packing your child’s backpack, look for:
✅ Wide, padded shoulder straps — Your child should wear both straps, not carry the backpack on one shoulder.
✅ A chest or hip strap — These features help distribute weight more evenly.
✅ The right fit — A backpack should sit close to the body and rest around the curve of the lower back, not hang far below the waist.
✅ Multiple compartments — Spread heavier items throughout the bag instead of placing all the weight in one area.
✅ A weekly backpack clean-out — Remove papers, books, and supplies your child no longer needs.
A five-minute backpack check can help prevent months of unnecessary strain.
Tech Neck in Kids: The Growing Posture Problem
Backpacks have been a concern for years, but today there’s another major factor affecting children’s posture: screen time.
Phones, tablets, gaming systems, and laptops have changed the way kids spend their days. Unfortunately, many of those hours are spent looking downward with the head pushed forward.
This posture is often called “tech neck.”
When your child’s head moves forward away from its natural position over the spine, the muscles of the neck and upper back have to work harder to support it.
Over time, poor screen posture may contribute to:
- Neck stiffness and soreness
- Shoulder and upper back tightness
- Frequent headaches
- Poor posture habits
- Increased muscle tension
The biggest concern? Many kids simply get used to feeling uncomfortable and assume it’s normal.
A child shouldn’t have to accept daily neck pain or stiffness as part of growing up.
Simple Ways to Prevent Tech Neck in Children
You don’t have to eliminate every device from your child’s life. Small changes can create healthier habits throughout the school year.
Try these tips:
Raise Screens to Eye Level
Encourage children to hold phones and tablets higher instead of constantly looking down.
For laptops and homework, adjust the setup so the screen is closer to eye level whenever possible.
Follow the 20-20-20 Rule
Every 20 minutes of screen time:
- Look at something 20 feet away
- For at least 20 seconds
This helps reduce eye strain and encourages posture breaks.
Create Better Homework Habits
Encourage your child to:
- Sit at a desk or table when possible
- Use a chair with proper support
- Avoid doing homework curled up on a couch or bed for long periods
Add Simple Stretches
A few minutes of movement can help counter hours of sitting:
- Chin tucks
- Gentle neck stretches
- Shoulder rolls
- Chest-opening stretches
Set the Example
Kids learn from what they see. If the whole family is looking down at devices all evening, it’s harder to create healthy habits.
When Should Your Child See a Chiropractor?
Many parents don’t realize that children can benefit from chiropractic care too.
If your child is experiencing:
- Recurring neck or back pain
- Frequent headaches
- Tightness in the shoulders or upper back
- Changes in posture
- Discomfort after school or screen time
it may be time for a spinal checkup.
At Levander Chiropractic, we provide gentle, family-friendly chiropractic care designed to support your child’s overall wellness and help address posture-related concerns.
Early attention to posture habits can make it easier to correct issues before they become bigger problems.
For children experiencing significant muscle tightness, pairing chiropractic care with massage therapy from Stephanie may also help relieve tension in the neck, shoulders, and upper back.
Help Your Child Start the School Year Feeling Their Best
This back-to-school season, while you’re shopping for supplies and new clothes, take a few extra minutes to check:
✔ Your child’s backpack fit
✔ Their homework setup
✔ Their screen posture
✔ Any complaints of pain or discomfort
A healthy spine supports an active, confident child — from the first day of school through the last.
If your child is struggling with neck pain, headaches, posture concerns, or back discomfort, Levander Chiropractic is here to help.
Call us at 724-527-1700 or schedule your appointment online today. New patients are always welcome.
Frequently Asked Questions About Kids, Backpacks, and Chiropractic Care
How heavy should my child’s backpack be?
A child’s backpack should generally weigh no more than 10% of their body weight. For example, a 70-pound child should ideally carry a backpack that weighs around 7 pounds or less.
If your child’s backpack is consistently heavier than recommended, it may contribute to poor posture, muscle strain, and discomfort in the neck, shoulders, and back.
Can a heavy backpack cause back pain in kids?
Yes. Carrying a backpack that is too heavy or worn incorrectly can place extra stress on the muscles and joints of the spine.
Signs that your child’s backpack may be causing problems include:
- Complaints of neck or back pain
- Shoulder soreness
- Leaning forward while walking
- Difficulty putting on or taking off the backpack
- Tingling or discomfort in the arms
Making sure the backpack fits properly and removing unnecessary items can help reduce strain.
What is tech neck, and can kids get it?
Tech neck refers to neck and upper back discomfort caused by spending extended periods of time looking down at phones, tablets, computers, or gaming devices.
Children can develop posture habits from repeated screen use, including:
- Forward head posture
- Rounded shoulders
- Neck stiffness
- Upper back tension
- Headaches
Encouraging regular movement breaks and better screen positioning can help support healthier posture.
How can I improve my child’s posture?
Simple daily habits can make a big difference in your child’s posture:
- Encourage them to sit upright during homework and screen time
- Keep devices closer to eye level
- Take frequent movement breaks
- Stretch the neck, shoulders, and upper back regularly
- Make sure backpacks fit correctly
Small changes practiced consistently can help build healthier habits throughout the school year.
Is chiropractic care safe for children?
Many families choose chiropractic care as part of their child’s overall wellness routine. Pediatric chiropractic adjustments are gentle and are tailored to each child’s age, size, and individual needs.
At Levander Chiropractic, we take the time to evaluate each child and create a care approach that is comfortable and appropriate for them.
When should I take my child to a chiropractor?
Consider scheduling a visit if your child experiences:
- Ongoing neck or back discomfort
- Frequent headaches
- Muscle tightness in the shoulders or upper back
- Posture concerns
- Pain that affects school, sports, sleep, or daily activities
A chiropractic evaluation can help identify areas of concern and provide guidance for supporting your child’s spinal health.