The Importance of a Backpack Check for Back to School

Children’s spines are still developing, and heavy backpacks or poorly fitted straps can place extra load on the back and shoulders. Over time, this can contribute to general discomfort and postural strain, particularly when combined with long periods of sitting in the classroom. As the school year begins, a quick backpack check is a simple way to encourage healthier  day-to-day habits.

Getting the Backpack Right

A backpack that is overloaded or worn unevenly can encourage slouching and awkward carrying patterns. To help your child carry their bag in a more supportive way, focus on a few practical basics.

Pack only what is needed for the day and use lockers or school storage when available. Place heavier items closest to the back so the load sits nearer the body. Adjust the straps so the bag sits comfortably and doesn’t hang too low. If the backpack includes sternum or waist straps, using them may help keep the bag more stable. Encourage your child to wear both shoulder straps rather than carrying the bag over one side. Where possible, taking short breaks from carrying the bag before and after school can also be helpful.

The Australian Chiropractors Association has also shared back-to-school resources developed with partner organisations and universities, including information on backpack fit and everyday posture habits.

Healthy Habits Beyond the Backpack

Back-to-school routines often involve more time seated at desks, carrying books, and using screens for learning. Alongside a backpack check, encourage simple daily habits that can help support comfort and movement throughout the day.

Regular posture breaks may be helpful during long school days. Encouraging children to stand, stretch, and move between tasks can help balance time spent sitting. Simple adjustments, such as keeping screens at a comfortable height, sitting with feet supported, and staying active outside school hours, can also support a more balanced routine.