Back to School Back Pain!

Back to school. Back to backpacks.

Back to school means backpacks and back pain. When it comes to back to school season, there is no avoiding having to lug around a certain amount of weight in those backpacks. Choosing the right backpack, and wearing it right can help you avoid back to school turning into a pain in the back!

Choose a backpack that is lightweight when empty, every bit counts. Padded and adjustable shoulder straps help you get the right fit and add comfort. Straps to go around the chest and waist can be helpful as well to distribute the load off the shoulders. Of course, having all these features is not helpful if you don’t use them. Try and avoid slinging the bag over one shoulder, even if it is for a short period of time. Adjust the straps so that the backpack sits high on your shoulders and does not leave most of the weight dangling below your waist.

Now, even the best backpack can be a pain if it is over-packed! When full, the pack should not be more than 10-15% of the wearer’s body weight. Try packing only what is essential for the day and leaving extra items at home or in a locker. Try to distribute the weight evenly. You don’t want all the heavy items at the very back away from your body for example. Let’s make the back-to-school season enjoyable and pain-free!

For more information on the fit of your backpack and guidelines for other bags, ask your chiropractor or visit the Ontario Chiropractic association’s website.

Questions? Email our chiropractors Dr. Courteney Werner or Dr. Andrew Bell at or book online here