General | February 21, 2023

The Back To School Basics!

Dr Jarryd Crisp- OSTEOPATH | SENIOR OSTEOPATH- Double Bachelor of Health Science/Applied Science (Osteopathy), Bachelor of Health Sciences

Now that the kids are back to school, it’s important to ensure that they are maintaining good posture while carrying their heavy backpacks. Carrying heavy backpacks every day can lead to poor posture and other health problems. Parents should be aware of the importance of good posture for kids wearing school bags. Good posture is essential for maintaining a healthy spine, and it can also help to prevent a range of health issues such as neck and back pain, headaches, and poor circulation.

To maintain good posture while carrying a backpack, it’s important for children to use both shoulder straps to distribute the weight evenly across their back. Carrying a backpack on one shoulder can cause an imbalance in the body, leading to muscle strain and discomfort. Additionally, the backpack should be adjusted so that it sits snugly against the child’s back, rather than hanging too low or too high.

It’s also important to pay attention to the weight of the backpack. Children should only carry as much weight as they can comfortably handle, and parents should help them to pack their bags efficiently to reduce the amount of unnecessary weight. When possible, textbooks and other heavy items should be left in lockers or carried in a rolling backpack to avoid strain on the back and shoulders.

Parents can also encourage their children to take breaks throughout the day to stretch and move around. This can help to relieve tension in the muscles and promote good circulation.

It’s also worth noting that the effects of poor posture can extend beyond physical health. Studies have shown that poor posture can lead to decreased self-esteem, social anxiety, and even decreased cognitive performance in children. On the other hand, good posture has been associated with improved mood, better self-esteem, and improved performance on cognitive tasks.

Maintaining good posture while carrying a backpack is essential for children’s health and well-being. By using both shoulder straps, adjusting the backpack correctly, and avoiding excess weight, children can reduce the strain on their muscles and joints and avoid long-term health effects. With a few simple changes to backpack usage, parents can help their children stay healthy and comfortable throughout the school year.

If you have any questions regarding this topic, please feel free to contact and speak to one of our friendly practitioners at our Melton or Bacchus Marsh clinics.


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  2. Peper, E., Lin, I. M., & Harvey, R. (2017). Posture and mood: implications and applications to therapy. International journal of environmental research and public health, 14(7), 768.
  3. American Academy of Orthopaedic Surgeons. (2018). Backpack safety.
  4. American Chiropractic Association. (n.d.). Backpack safety.
  5. Mayo Clinic. (2019). Backpacks and back pain in children.