As summer winds down and a new school year approaches, it’s the perfect time to set up your students—and yourself—for a healthy, successful fall. At Buffalo Chiropractic and Physical Therapy, we want to share our best tips for choosing, packing, and wearing backpacks to keep stress and back pain at bay all year.
Choosing the Right Backpack: Features That Matter
When picking a backpack, comfort and function should come first. Look for padded shoulder straps and back panels to cushion and reduce pressure on the shoulders and back. Multiple compartments help evenly distribute the load, preventing aches and strains.
A backpack with a waist or chest strap adds stability and prevents the bag from swaying as you walk. Durable material ensures the bag can handle daily life, and reflective elements boost safety during those early-morning or late-afternoon commutes.
Packing Smart: Balancing the Load
How you pack makes a big difference. Place heavy items like textbooks and laptops closest to the back—this centers the weight and minimizes shoulder strain. Lighter items should go toward the front and sides.
Encourage weekly clean-outs to remove unnecessary items. Use all compartments to balance the load and try to keep the total backpack weight at no more than 10–15% of the student’s body weight.
Adjusting for Comfort and Support
Proper backpack adjustment is key for support. Make sure shoulder straps hold the backpack snug against the back, with the bottom of the bag sitting in the curve of the low back (not more than four inches below the waistline).
Fasten and tighten waist and chest straps to spread the weight evenly. Adjust straps regularly—especially after a growth spurt. Just a minute each day can go a long way toward preventing pain.
Teaching Healthy Habits
Help kids (and adults!) develop healthy backpack habits. Always use both shoulder straps to keep the load balanced. Show how to lift and put on the backpack safely, and remind your child to take breaks if the bag is heavy. Encourage regular cleaning to avoid carrying extra bulk. Start these routines early, and proper posture will become second nature.
Essentials: What Belongs in the Bag?
Keep it light, but don’t forget important items: a refillable water bottle, a healthy snack, and basic school supplies are a must. Depending on age and needs, other smart additions might be a planner, small first aid kit, hand sanitizer, and personal care products. For older students, laptops or tablets should be well-padded and secured.
Wellness for Everyone
While these tips are especially helpful for students, anyone who wears a backpack can benefit. Good spinal health supports your whole well-being, and simple tweaks can make a big difference. At BC + PT, we believe wellness is a journey—if you have questions or pain, check out more tips on our blog or give us a call. Stop Waiting and Start Healing!