Backpack Fit 101: Protecting Growing Spines

Backpacks are essential for school, but poor fit can lead to spinal misalignments, discomfort, and posture problems. In this post, we’ll walk through how to choose a backpack that supports your child’s health:

When a backpack doesn’t fit properly, it can place excess strain on your child’s shoulders, neck, and spine. Over time, this can lead to spinal stress, poor posture, and even fatigue. Here’s what to keep in mind:

• Backpack size matters – It should never be wider or longer than your child’s torso.

• Supportive structure – Chest clips and padded, adjustable straps keep the load close to the body.

• Smart packing – Compartments help distribute weight; heavier items should rest against the back.

• Weight rule – Total backpack weight should be no more than 10% of your child’s body weight.

• Watch the position – The top of the pack should align with the base of the neck—not slump toward the lower back.

🎒 Pro tip: Encourage kids to carry their lunch box or devices by hand when possible to lighten the load.

At intūn ChiroCare, we’re here to evaluate how posture, spinal stress, and even backpack fit can impact your child’s overall health. Bring their backpack to your next visit—we’re happy to help!