Chiropractor Rebecca Nicholas sees many families including children. Often for health check ups but also for kids with back or neck pain. The backpack is commonly blamed for this. Read below her tips for being ‘backpack’ safe.


Do you pay attention to the way your child’s backpack fits when they grab it and sling it onto their back? Wearing a backpack wrong can lead to more pressure on their neck, shoulders, and back, and aggravate an already increasing population of young people suffering with back and neck pain.

In fact some worrying research (1000 parents were questioned) shows that over a third of parents say their child has suffered with back/neck pain in the past.

Here are some of our tips for keeping your child’s back healthy, whilst carrying school equipment in a rucksack.

  • Backpacks should not be heavier than 10% of the child’s weight when packed.
  • Backpacks should be no wider than the child’s chest.
  • Always wear both shoulder straps rather than slinging your backpack with one strap on one shoulder.
  • Choose a backpack with broad, padded shoulder straps and a waist strap.
  • Don’t wear the backpack any lower than the hollow of the lower back.
  • Place all heavy items at the base of the pack, close to their spine, for a better distribution of the weight.

Be a little detective and have an eye for these sort of things. Help correct your child’s posture and habits, thus giving them a great start to the year.

Now is the perfect opportunity to check whether your child’s back will be protected during another jam-packed academic year- call us on 01273 206868 to schedule your complimentary 15 min back check for your precious little (or big depending on the age of the child!) one. We advise you to bring the school bag in as well to this appointment, and why not include their school shoes too!

Print this off and bring it with you.