Start Back to School Right with the Proper Backpack …and help prevent Back pain!

With back to school approaching, it is important to consider back health with the use of backpacks. Backpacks are convenient, hands-free, and can carry a surprising amount. But if worn incorrectly or overloaded, backpacks can lead to pain, poor posture, and long-term musculoskeletal issues — especially in growing children and adolescents.
At Fortius Physiotherapy, we see patients with neck, shoulder and back pain often linked to improper backpack use. The good news is most of these problems are preventable with a little awareness and a few key adjustments.

Why Backpack Use Matters

Backpacks affect the spine, shoulders, and overall posture. When used improperly, they can cause:

● Increased spinal loading
● Muscle imbalances
● Forward head posture
● Rounded shoulders
● Compensatory movements while walking

Over time, these strain the neck, upper back, and lower back. This can increase the risk of:

● Neck and shoulder pain
● Low back pain
● Nerve compression (e.g., tingling in arms)
● Postural dysfunction

Our Checklist for Backpack Safety

1. Choose the Right Backpack
● Two wide, padded shoulder straps: Avoid single-strap bags or thin straps that dig into the shoulders.
● Padded back panel: Adds comfort and prevents items from poking through.
● Multiple compartments: Helps distribute weight evenly.
● Waist and chest straps: Reduce strain on shoulders and help stabilize the load.

2.Pack It Right
●10–15% of body weight max: A general rule is no more than 10% of your body weightin the backpack (especially for kids).
●Heaviest items closest to the back: This minimizes leverage and reduces strain.
●Limit unnecessary items: Carry only what you need for the day.

3.Wear It Properly
●Both straps over shoulders: Using one strap causes uneven loading and spinalasymmetry.
●Snug fit: The backpack should sit evenly in the middle of the back and not hang lowover the buttocks.
●Use chest and waist straps when available.

Fortius Final Thoughts

Backpacks are not bad, in fact, they’re one of the better ways to carry loads if used correctly! But poor habits and heavy loads can take a toll on your musculoskeletal system.
Take a moment to check your backpack setup. A few small changes today can prevent long-term pain and dysfunction. If pain persists, don’t ignore it, our team is here to help you move better and feel better.
If you need advice on posture or backpack safety for your family, book a physiotherapy consultation at Fortius and get personalized guidance tailored to your lifestyle. We are always happy to help!