Backpack Drama: Is Your Kid’s Bag Hurting Their Back?

Back-to-school should bring excitement—not back pain.
If your child’s school bag is bigger than they are (and stuffed like a Thanksgiving turkey), their spine could be paying the price.
At Complete Care 3.0, we’re all about keeping spines strong, straight, and stress-free – especially for growing kids. Here’s what every parent should know before sending their child off with a backpack that’s basically a mini gym.
The Problem: Tiny Humans + Giant Backpacks = Not Great
Those oversized bags loaded with laptops, textbooks, water bottles, lunch boxes, extra shoes… you get the idea. They’re cute—until they cause:
- Bad posture
- Neck and shoulder pain
- Spinal misalignment
- Headaches and fatigue
Your child’s backpack should weigh no more than 10% of their body weight. That means a 70-pound kid should only carry 7 pounds. (most are carrying double that.)
Backpack Do’s & Don’ts (Parent Cheat Sheet):
Here’s how to protect your kid’s back without becoming that parent who brings a scale to school.
- Choose a Backpack That Works, Not Just Looks Good
Pick one with padded straps, chest support, and compartments to spread out the load. Bonus if it’s stylish—function + fashion = win. - Don’t Let it Hang Low
The bottom of the bag should hit just above the hips—not the back of their knees. - Lighten the Load
Teach them to pack only what they need. - Two Straps or Bust
No more one-strap slinging. It’s not 2005, and it’s not good for their spine. - Check Their Form
Is your kid leaning forward to carry their backpack? Constantly shrugging their shoulders? Might be time for a chiropractic check-in.
When a Backpack Becomes a (Literal) Pain in the Neck
If your child is already complaining about:
- Back or neck pain
- Headaches
- Shoulder tension
- General tiredness
…it’s more than just a “bad backpack day.” Their spine might need support, not just lighter books.