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As Roanoke students head back to school, it’s not just school supplies and class schedules that need attention—it’s also their spines. At Highland Spine and Sport, we see a noticeable uptick in kids and teens coming in with back pain, shoulder discomfort, and posture problems that often trace back to one source: the backpack.
Whether your child is in elementary school or high school, carrying too much weight or wearing their backpack incorrectly can have long-term effects on spinal health and posture.
Backpacks that are too heavy or slung over one shoulder can strain a child’s neck, shoulders, and spine. Over time, this can lead to poor posture, muscular imbalances, and even chronic pain.
Some common signs your child might be having backpack-related issues include:
Here are a few easy ways to make sure your child is carrying their backpack in a spine-friendly way:
The backpack should weigh no more than 10-15% of your child’s body weight. For a 100-pound student, that’s only 10–15 pounds.
Always use both shoulder straps to evenly distribute weight. Cross-body and single-shoulder bags cause uneven stress on growing spines.
The bottom of the backpack should sit just above the hips—not sag down to the lower back. Straps should be snug but not tight.
Place heavy books or laptops against the back panel of the backpack. This reduces strain and helps with balance.
Teach kids to stand tall while wearing their backpack—not hunched forward or leaning to one side.
Kids are growing fast—and so are their spines. Chronic poor posture or back pain early in life can lead to more serious musculoskeletal issues later on. Helping your child develop healthy movement patterns now sets them up for long-term strength and mobility.
At Highland Spine and Sport in Roanoke, we work with kids and teens to improve posture, reduce back pain, and keep them moving confidently through the school year. Whether it’s through gentle adjustments, soft tissue therapy, or posture correction exercises, our care is always customized to the individual.
If your child is dealing with recurring aches and pains or shows signs of posture problems, we’re here to help. A simple assessment can help rule out underlying issues and give you peace of mind for the school year ahead.
📞 Call or text us to schedule an appointment—we’re happy to provide guidance, even if care isn’t needed yet.
Let’s help your child feel better, move better, and live better—this school year and beyond.