Back-to-school season is the ideal time to assess the impact of backpacks on the spinal health of adolescents and teens. While backpacks are an everyday necessity, when worn or packed incorrectly, they can lead to long-term musculoskeletal issues. At Roosevelt Chiropractic, serving Port Jefferson Station, NY, we see many young patients experiencing back pain, neck pain, and headaches due to improper backpack use.

Here’s how parents and teens can prevent these common issues and promote better posture and wellness throughout the school year.

How Heavy Is Too Heavy? The Weight Matters

One of the leading causes of backpack-related injuries in teens is overpacking. According to the American Chiropractic Association, a backpack should weigh no more than 10-15% of a child’s body weight. A heavier load can cause unnatural shifts in posture, leading to back pain and fatigue.

Proper Wearing Techniques: Two Straps Are Better Than One

While it may be “cool” to sling a backpack over one shoulder, doing so places uneven strain on the spine. Always wear both straps to evenly distribute weight. Look for padded, adjustable straps and a waist or chest strap for added support.

Common Posture Issues from One-Strap Use:

• • Rounded shoulders
  • Forward head posture
  • Increased risk of neck pain and tension headaches

Backpack Fit and Positioning

The bottom of the backpack should rest no lower than 4 inches below the waistline. A poorly positioned pack shifts weight to the lower back, increasing stress on the spinal discs and muscles.

Choose Ergonomic Backpacks

Look for backpacks with the following features:

• • Wide, padded straps

  • Multiple compartments to distribute weight evenly

  • Padded back panel

  • Lightweight material

Need help choosing the right pack for your child? At Roosevelt Chiropractic, we offer ergonomic assessments to ensure your teen is set up for success.

When to See a Chiropractor

If your teen complains of ongoing back or neck pain, headaches, or posture issues after using a backpack, it may be time to consult a chiropractor. At Roosevelt Chiropractic, we specialize in treating adolescent spine and joint conditions and support recovery from injuries related to daily strain or poor ergonomics.

If your child is experiencing discomfort or if you’d like to schedule a posture screening, contact Roosevelt Chiropractic in Port Jefferson Station, NY, today. Our expert team is here to help your family move and feel better.