How To Choose The Proper Backpack For Spinal Health

How To Choose The Proper Backpack For Spinal Health

Chiropractic Mt. Juliet TN Back Pack

Risks of Carrying Heavy Backpacks

Children grow so quickly. As they are growing their bones and muscles are susceptible to temporary backaches, joint pain, and muscle strains. Do your part to ensure your kids never start on the long road of back-related problems and choose the right backpack for them. Risks of carrying a heavy backpack includes:

  • Reduced blood flow
  • Poor posture
  • Headaches and Migraines
  • Disruption in the natural curve of the middle and lower back
  • Spine and muscles overcompensate for weight by leaning over
  • Unnecessary stress on the lower back

With school back in session, it’s a good time to bring up one important question:

Are you carrying the right backpack for your neck and back?

Children going back to school are not the only ones we should be concerned about. Adults carrying heavy computer bags, briefcases, and backpacks also have to make sure their bags have a proper fit and are not doing more harm than good! Our Mount Juliet chiropractic clinic can help.

3 Backpack Rules You Should Always Follow for the Health of Your Back

We’ve all seen that kid with the bag bigger than they are; funny as it looks it’s no laughing matter. Here are recommendations for backpack weight and design:

  1. Keep backpack weight less than 10% of body weight. The simplest tool is right in your bathroom. Get out that scale and weigh. For a 150-pound child, 15 pounds is the recommended maximum. For a 75 pound child, 7.5 pounds is the most they should safely carry.
  2. Backpacks should not hang lower than the small of your back and should fit firmly on your back with little sliding motion. Bags that hang too low or slide up and down can create stress in different areas of your back, causing discomfort and poor posture.
  3. Backpacks should offer different pockets and sections in order for the weight to be distributed evenly throughout the bag and across your back. When the weight is even throughout the backpack it will allow for not only easier carrying, but less shifting during movement, allowing for a better and more upright carrying posture.

Helpful Tips for Choosing a Backpack

If you are in the market for a new backpack make sure it has all or most of the following criteria:

  • Two Straps: Single strapped satchels are best avoided. It causes uneven weight distribution by placing the load off center on one side of their body. If you have ever carried a cross-body bag, you may recall soreness on the strap side. Two straps balance the load on both of their shoulders.
  • Padded Straps: Wide shoulder straps distribute the load over more surface area and wider is better, with a minimum of two padded inches the best way to go.
  • Padded Back: A padded back alleviates any nasty pressure points and protects from that pencil case or game system poking the spine.

Contact a Mount Juliet Chiropractor

It’s no secret that carrying heavy items can put stress on your back and spine. If you are concerned about you or your child’s spinal health, contact us today for a complimentary consultation!


10:00am - 12:00pm
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3:00pm - 6:00pm

10:00am - 12:00pm
3:00pm - 6:00pm

10:00am - 12:00pm
3:00pm - 6:00pm


Saturday & Sunday

TruRoots Health Center

11227 Lebanon Rd
Mt. Juliet, TN 37122

(615) 583-9788