Back-to-School Spine Health: Preventing Backpack, Desk & Screen-Related Pain

Back-to-school season means new classes, new schedules and often a big change in how much time kids spend sitting, carrying backpacks and looking down at screens.

For many children and teenagers, a typical school day can include hours at a desk, homework at the kitchen table, a backpack loaded with books and a surprising amount of time on laptops, tablets and phones. Add sports, gaming and texting after school, and it's easy to see why young necks, shoulders and backs can sometimes feel the strain.

Children shouldn't simply be expected to “live with” recurring back or neck discomfort. Paying attention to these problems early gives parents an opportunity to address how their child is moving and functioning before those aches become a regular part of the school year.

The Backpack Isn't the Whole Story

Backpacks usually get much of the attention when people talk about students and back pain. A practical guideline often used is to keep a loaded backpack around 10% of the child's body weight when possible. One study of students in grades 5 through 12 found that greater backpack weight relative to body weight was associated with more reports of upper and mid-back pain.

However, newer research gives parents an important bit of perspective. Large systematic reviews haven't found convincing evidence that backpack weight by itself causes low back pain in children and adolescents. That means we shouldn't blame every sore back on a heavy backpack.

How a backpack is carried still matters from a comfort and mechanical standpoint. Both shoulder straps should generally be used, straps should be adjusted so the bag sits reasonably close to the body, and unnecessary books and other items can be removed regularly. If a child has to noticeably lean forward or change the way he or she walks while carrying a backpack, it's worth taking a closer look.

Then There's the Other Backpack: Screen Time

The physical demands don't end when the backpack comes off.

Watch a teenager use a phone for ten minutes and you'll probably see the familiar position: head down, shoulders rounded and upper back slouched. Homework on a laptop can produce a similar position, especially when the computer is sitting low on a desk or bed.

Interestingly, a 2024 systematic review examining electronic screens and adolescent head and neck posture found that the available evidence doesn't establish computer use as a direct cause of postural changes, and evidence involving smartphones remains limited.

But there's an important practical distinction between blaming technology for “bad posture” and recognizing that staying in one position for a long time can be uncomfortable.

The human body likes movement. Changing positions, getting up regularly and keeping screens at a comfortable viewing height can help reduce prolonged physical stress. Kids who spend hours sitting at school shouldn't necessarily spend the entire evening sitting in exactly the same position.

Where Chiropractic Fits In

Recurring neck pain, back discomfort, headaches associated with neck tension, stiffness or pain with movement shouldn't automatically be dismissed as growing pains.

A chiropractic evaluation can look at how the spine and surrounding joints are moving, muscle tension, posture, flexibility and movement patterns. Depending on what's found, chiropractic care may include age-appropriate spinal or joint manipulation, mobility work, exercise recommendations and practical advice about everyday activities that may be aggravating the problem.

The goal isn't to create a “perfect” posture. Nobody maintains one ideal posture all day, and children shouldn't have to sit rigidly straight. We want comfortable movement, normal joint function and a body that's able to handle the demands being placed on it.

That's especially worth considering for young athletes, students spending long hours at computers, and children who repeatedly complain about neck or back discomfort.

Of course, significant or unexplained pain deserves appropriate evaluation. Pain following a substantial injury, persistent nighttime pain, fever or illness accompanying back pain, weakness, numbness, difficulty walking, or other unusual neurological symptoms should receive prompt medical attention.

Start the School Year Moving Well

Back-to-school shopping usually means checking shoes, clothes, notebooks and school supplies. It's also a good time to pay attention to something that won't appear on the supply list: how your child is feeling physically.

Ask about neck, shoulder and back discomfort. Take a look at the backpack. Notice how homework and screen time are set up. Most importantly, don't ignore recurring complaints simply because your child is young.

If your child or teenager is experiencing back pain, neck discomfort, stiffness or other problems that seem to be returning with school, sports or screen time, we're here to help. Contact us today to schedule a chiropractic evaluation and find out whether chiropractic care may help your child move and feel better throughout the school year.