Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

As the school year kicks off, parents are busy checking supply lists, buying new shoes, and packing lunchboxes. But there’s one important item that often gets overlooked — your child’s spine.

Back-to-school season is the perfect time to talk about posture, backpack safety, and how chiropractic care can support your child’s growth and development all year long.

🎒 The Backpack Problem

Backpacks may seem harmless, but when they’re too heavy or worn incorrectly, they can quickly lead to poor posture, spinal stress, and even pain in children and teens.

Common issues include:

• Rounded shoulders and forward head posture (“tech neck”)
• Muscle strain in the neck, shoulders, and low back
• Spinal misalignments from uneven weight distribution
• Fatigue or discomfort after walking to/from school

Kids are resilient, but their spines are still developing — and long-term stress on the spine during these growth years can lead to lasting issues.

✅ Backpack Safety Tips

Help protect your child’s spine with these simple backpack guidelines:

• Keep it light: The backpack should weigh no more than 10–15% of your child’s body weight.
• Use both straps: Slinging it over one shoulder can cause imbalance and tension.
• Adjust the fit: The pack should sit evenly on the back, not droop below the waist.
• Pack smart: Place heavier items closest to the back and use all compartments to distribute weight.
• Check posture: Your child should be able to stand tall with the pack on — no leaning forward.

Bonus tip: Choose a backpack with padded straps and a waist strap for added support.

🧠 Growing Bodies Need Alignment

School life also means long hours sitting at desks, carrying sports gear, using screens, and navigating emotional stress — all of which can affect posture and spinal alignment.

Signs your child’s spine may need some attention:

• Complaints of back, neck, or shoulder pain
• Slouching or “poor” posture
• Headaches or trouble focusing
• Clumsiness or coordination issues
• One shoulder higher than the other

Even if your child isn’t in pain, chiropractic check-ups can help support healthy development, mobility, and nervous system function — so they grow strong and stay resilient.

📅 Start the School Year in Alignment

Chiropractic care is gentle, safe, and tailored for kids of all ages. Whether your child is a bookworm, athlete, or somewhere in between, regular chiropractic visits can:

• Improve posture and spinal alignment
• Support immunity, focus, and energy
• Prevent small issues from becoming bigger ones
• Keep them moving and feeling their best

Let’s Keep Those Growing Spines Healthy

Back-to-school is more than notebooks and pencils — it’s a fresh start for your child’s health and routine. Let us help make sure their spine is ready for the year ahead.

Book a back-to-school check-up today — because growing bodies deserve great support.