29/01/2026
🍎It’s back to school time! Which means it’s also the perfect time to check that your child is wearing their backpack properly.🎒It’s a fact that heavy and incorrectly worn backpack can impact the spine over time, leading to back pain, headaches, neck pain, hip issues and poor posture.
So here are 5 helpful tips to help your child carry their backpack in a spine safe way:
1. Make sure that both straps are always worn and padded. This helps prevent the straps digging into their shoulders and causing neck pain.
2. Check that the backpack is the right size for your child - no wider than their chest or lower than their back. The backpack should never hang lower than the waist.
3. Pack the heaviest items closest to the spine and make sure all zippers are done up all the way. Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed.
4. Wear the waist strap and make sure all straps are tightened and firm.
5. Pack lightly and use lockers where possible. Maybe think about leaving the banana at home!
💥It’s great to encourage your kids to make the best choices they can for their spinal health. If you suspect your child is wearing a backpack in the wrong way and it is causing pain, we invite you to make an appointment at Healthspace Oatley, with one of our team of chiropractors Dr Keiran Shanahan, Dr Jay Harthun and Dr Michelle Hogan.
☎You can all us now: (02) 9579 5100
🛑 Stop by: Health Space Oatley 105 Mulga Road, Oatley West
💻Book online: https://healthspaceclinics.com.au/locations/oatley
📍Based in Oatley, supporting individuals and families across Oatley, Mortdale, Peakhurst, Penshurst, Lugarno and the St George and Sutherland Shire.
