The first weeks of school in Everett bring a mix of excitement and adjustment — new schedules, heavier backpacks, sports tryouts, and long hours of studying. While parents focus on supplies and homework routines, it’s easy to overlook something just as important: your child’s physical well-being.

From posture at the desk to the way a backpack is worn, small daily habits can make a big difference in preventing aches, pains, and injuries. In fact, research shows that nearly 3 to 4 out of every 10 children and adolescents experience low back pain during the school year — sometimes severe enough to affect attendance or sports participation.

To help students stay healthy and focused, here’s a guide from our Everett chiropractic and physical therapy team on supporting spinal health, preventing injuries, and recognizing early warning signs.

1. Backpack Safety: Avoiding the #1 Strain Culprit

1. 5,000 children visit the ER each year due to backpack-related injuries, and 14,000+ receive medical treatment for related issues.
2. Backpacks should weigh no more than 10–15% of your child’s body weight.
3. Use both straps, adjust them snugly, and keep heavy items closest to the back.
4. Encourage daily unpacking so they’re not hauling unneeded items.

2. Posture and Study Habits

1. Set up homework areas with the screen or book at eye level.
2. Sit with shoulders relaxed, feet flat, and back supported.
3. Take a stretch break every 20–30 minutes to keep muscles from tightening.

3. Preventing Sports Injuries

1. Warm-up before practices and games.
2. Incorporate core and flexibility exercises to support healthy movement.
3. Watch for lingering soreness — it can be an early sign of overuse.

4. Managing Back-to-School Stress

1. Encourage consistent bedtimes and screen limits.
2. Use massage or gentle stretches to relieve tension.
3. Support overall well-being with regular chiropractic or PT visits.

5. Signs Parents Should Watch For

1. Frequent complaints of neck/back pain or headaches.
2. Struggling to carry a backpack without leaning or wincing.
3. Red marks or indentations from backpack straps.
4. Avoidance of sports or playground activities.

Serving Everett & Snohomish County Families

Our clinic supports students and parents in Everett, Lynnwood, Marysville, Mukilteo, and surrounding communities with chiropractic care, physical therapy, and massage therapy — all tailored for growing bodies.

A healthy spine means a more comfortable, focused, and active school year. Let’s make sure your student starts strong.

Sources:

1. International Association for the Study of Pain – Low Back Pain During Childhood and Adolescence https://www.iasp-pain.org/resources/fact-sheets/low-back-pain-during-childhood-and-adolescence/
2. American Academy of Family Physicians – Back Pain in Children and Adolescents https://www.aafp.org/pubs/afp/issues/2020/0701/p19.html
3. Nationwide Children’s Hospital – Low Back Pain in School-Aged Children a Common Occurrence https://www.nationwidechildrens.org/newsroom/news-releases/2017/01/low-back-pain-in-school-aged-children-a-common-occurrence
4. Symmetry Health Chiropractic – Back Pain in Children: Statistics and How Chiropractors Can Help https://symmetryhealthchiropractic.com/statistics-back-pain-children-help/

What can you do to help them keep their backs healthy and pain-free? Protecting their backs is important during this critical time in their life. It can prevent further problems when they get older.

But don’t worry, there are a few things you can do to support your kids as they head back to school.

Limit The Weight Of Their Backpack

Your child’s backpack is likely the most important factor in their back health. Many kids don’t wear their backpack correctly. Or, they load it up so that it’s super heavy.

Make sure to limit the backpack’s weight to only 5-10% of your child’s total body weight. Any heavier than that, and your child will begin to hunch forward to compensate.

If they are young, check their backpack weekly to remove any unneeded items. That will help keep the weight down.

Choose a backpack with large straps and lots of padding. This will provide extra comfort and will distribute the weight more evenly. If you can, try to get a backpack with a chest or waist strap for more support.

Recheck the straps every few weeks to make sure they have not slipped or changed.

Make Sure They Use Their Backpack Properly

The weight of the backpack isn’t the only thing that’s important. They also need to wear the backpack correctly.

A backpack should never hang lower than 4in (10.16cm) below their waistline. A backpack that hangs lower increases stress on the shoulders. This may cause your child to lean forward. It also shouldn’t be any wider than the width of their torso.

Many kids opt to wear their backpack by a single strap rather than using both. Discourage them from doing this as it can cause strain on the neck, shoulders, and low back.

They also need to practice proper posture when wearing a backpack. When they’re standing, their back should be straight with their shoulders squared. Their chest should be out, their chins up, and their stomach in.

Keep Them Moving

Keeping your kids active and strong will help to offset any pain caused by backpacks or sitting. Having them stay active for 30-60 minutes a day will keep them strong and fit so they won’t experience as much back pain.

Have Them Practice Proper Posture

One of the most important things when considering your child’s spine health is their posture. Kids get bored sitting at a desk all day. As a result, they start to slouch or hunch over their desk. As tempting as this may be, you should remind them to practice proper posture.

Sitting correctly reduces the wear and tear on your joints, ligaments, and muscles. It also reduces strain on your body when you’re moving, and it improves your spine health.

Encourage your kids to sit with their feet flat on the floor. Have them avoid crossing their ankles or their knees. They should also keep their ankles in front of their knees, rather than tucked under their desk.

When possible, they should keep their knees and forearms parallel to the floor. Their arms should sit to their sides with their elbows forming the shape of an “L”.

Encourage them to sit up straight with their shoulders relaxed to reduce strain on the neck. Their back should rest against the back of the chair.

Limit Screen Time

Kids today have more access to technology than ever. Leaning over a computer or smartphone all day can lead to strain on the neck and back. Rather than hunching over, encourage them to bring their phone up to eye height. When they’re at home with their laptop, make sure that their desk is set to the correct height. Their laptop should sit at eye level.

Also, try to limit their screen time. Sitting in front of a screen for too long can cause strain on the body. Ideally, they should get up to move and stretch at least 10 minutes for every hour of sitting.

Conclusion

Protecting your child’s spine while they’re young and growing is important. A healthy spine at a young age sets them up for a healthy spine throughout their lives with less problems.

To protect their spine health, make sure to get them a proper backpack. Make sure they don’t overpack! Ensure they stay active and limit screen time. Also encourage them to practice proper posture both in school and at home.

It’s not an unusual complaint from kids and teens that their backpacks are way too heavy. From multiple textbooks combined with binders, notebooks and electronics like laptops (oh, and don’t forget lunch)…that’s quite a load!  Carrying heavy backpacks and/or wearing poorly worn or designed ones may increase the risk of  back pain, poor posture, neck pain, shoulder pain or numbness and tingling. Don’t wait for your child to complain about pain–be proactive and take an assessment of their everyday backpack load.

Shopping for Backpacks

• Make sure there are wide padded, adjustable straps.
• Opt for lighter-weighing backpacks.
• Find one with chest and/or waist-straps which can help distribute weight more evenly.
• For added comfort, seek out backpacks that feature padding for the back.
• Get a backpack with multiple compartments to help with distributing weight more evenly (as well as keeping your kid more organized)!

Wearing and Handling Backpacks

• A no-brainer but worth stressing–make sure to lighten the load as much as possible. Leave out items that are not absolutely necessary either in a locker or at home. A backpack should not weigh more than 10% of your child’s weight.
• Have your child wear both straps of the backpack
• Keep the backpack fitted to your child’s back–there shouldn’t be dangling.
• If there are options for digital textbooks, use them!
• Pack heavier items near the bottom and center of the backpack

More tips can be found at American Chiropractic Association, KidsHealth.org and National Safety Council.

We wishing your kids a fun, safe and pain-free school year!

Sources: American Chiropractic Association, KidsHealth.org and National Safety Council.