Back-to-School Posture: Preventing Neck & Back Pain in Kids

As the school year begins, many parents focus on preparing their children with new supplies, healthy routines, and organized schedules. But one area often overlooked is children’s posture. Long hours in the classroom, heavy backpacks, and increased technology use can all contribute to neck pain, back pain, and even headaches in kids.

The Hidden Weight of Backpacks

Backpacks are a necessity, but when overloaded or worn incorrectly, they can cause real problems. Carrying too much weight—or wearing a backpack on just one shoulder—creates an uneven pull on the spine. This strain can lead to sore shoulders, tight muscles, and poor posture that follows kids beyond the school day. Parents should aim for backpacks that weigh less than 10–15% of a child’s body weight and encourage wearing both straps.

Classroom Posture Problems

Sitting at a desk for hours puts stress on growing spines. Many students naturally slouch, round their shoulders, or lean forward while reading and writing. Poor classroom posture places added pressure on the back and neck, often resulting in stiffness, discomfort, or fatigue that makes it harder to concentrate.

Technology & “Tech Neck”

After school, many kids switch from desks to screens. Whether it’s a smartphone, laptop, or tablet, prolonged screen time often leads to “tech neck”—a forward head posture that strains the cervical spine. Over time, this can cause muscle tension, neck and upper back pain in kids, and even recurring headaches.

How We Help at Evergreen Spine & Sports Medicine

At Evergreen Spine & Sports Medicine, we know that kids’ spinal health is just as important as their academic success. Our team treats the joints and muscles affected by poor posture, heavy backpacks, and long hours of sitting. Through chiropractic care, soft tissue therapies, and posture-focused exercises, we help relieve pain and restore normal movement.

Just as importantly, we teach children how to sit, carry their backpacks, and use technology in ways that protect their spines. By learning these healthy habits early, kids can avoid recurring pain and build a strong foundation for lifelong health.