As the school year approaches, ensuring your child’s backpack is safe and comfortable is
crucial. At Roosevelt Chiropractic, your trusted chiropractor in Setauket, we understand the
importance of preventing back pain and injuries associated with improper backpack use. Here
are some essential tips to keep your child’s back healthy.
Choosing the Right Backpack
Selecting the appropriate backpack is the first step in ensuring safety. Look for a lightweight
backpack that fits your child’s size. Key features to consider include:
● Two wide, padded shoulder straps: These help distribute weight evenly and prevent
digging into shoulders.
● Padded back: Provides comfort and protects against sharp objects inside the bag.
● Waist and chest straps: These help distribute weight more evenly across the body.
● Multiple compartments: Allow for better weight distribution and organization.

Proper Backpack Use
Once you’ve chosen the right backpack, it’s essential to use it correctly:
● Always use both shoulder straps: This ensures even weight distribution and prevents
muscle strain.
● Tighten straps: Keep the backpack close to the body to avoid sagging, which can
cause spinal misalignment.
● Pack light: The backpack should be at most 10-15 % of your child’s body weight.
Encourage your child to carry only what is necessary for the day.
● Organize the load: Place heavier items at the bottom and center of the backpack to
maintain balance.

Injury Prevention Tips
To further prevent injuries, consider these additional tips:
● Lift properly: Teach your child to bend at the knees and lift the backpack with both
hands.
● Monitor for discomfort: Pay attention to any back, neck, or shoulder pain signs. It may
be too heavy if your child struggles to put on or take off the backpack.
● Encourage locker use: Advise your child to use their locker throughout the day to
lighten their load.

When to Seek Professional Help
If your child experiences persistent back pain or discomfort despite following these guidelines, it
may be time to consult a chiropractor. At Roosevelt Chiropractic in Setauket, we offer expert
advice and treatment options to address any musculoskeletal concerns. Following these
backpack safety tips can help ensure your child’s comfort and health throughout the school year.
For more information or to schedule an appointment, contact Dr. Jack Zangara at Roosevelt
Chiropractic today. Let us help you keep your child’s back healthy and pain-free.