🎒 Back to School Without the Back Pain: A PT’s Guide to Safe Backpack Use

August is here, and that familiar back-to-school buzz is in the air—new supplies, new routines, and for many families, a mix of excitement and stress. Whether your child is starting kindergarten or college, or you're heading back to class yourself, there’s one thing everyone has in common:

👉 The backpack.

Backpacks are essential—but if they’re too heavy or worn incorrectly, they can lead to aches, pains, and even long-term issues like poor posture or headaches. At Concierge Orthopedics, we want to make sure this school year starts off on the right foot (and spine!) for students of all ages.

🧠 Did You Know?

Many kids and teens carry more than 15% of their body weight in their backpacks—that’s like a 100 lb student hauling 15+ lbs every single day. Over time, this can lead to:

• Neck, back, and shoulder pain

• Tension headaches

• Postural changes

• Fatigue and decreased focus

For adults returning to school or commuting with laptops and gear, the same rules apply. It’s not just about comfort—it’s about protecting your body for the long haul.

👩‍🏫 What Parents and Students Can Do: Backpack Safety 101

Here’s what we recommend to every student and parent we work with:

✅ Wear both shoulder straps.
It may not look “cool,” but it keeps the weight balanced and prevents muscle strain.

✅ Adjust the fit.
The backpack should sit high on the back—not drooping below the hips. Use waist and chest straps when possible.

✅ Pack smarter.
Heavier items go closer to the back, and only pack what’s needed for the day.

✅ Lift with your legs.
Teach kids to squat and lift instead of bending and twisting.

✅ Take movement breaks.
Frequent standing and stretching breaks are key to preventing tension.

💡 Pro Tip: Not All Backpacks Are Created Equal

There are a lot of different backpacks out there and they are not created equal! Sometimes it’s not just about how you wear it—it’s about what you’re wearing. Ill-fitting or oversized backpacks can cause discomfort even with the best posture. 

That’s where we come in.

👋 How Concierge Orthopedics Can Help

Our concierge physical therapists provide in-person, 1:1 care for both kids and adults—including:

🎒 Backpack fittings: We’ll assess your (or your child’s) backpack fit, weight distribution, and body mechanics—making sure everything feels just right.

🧍‍♀️ Postural and movement screens: Prevent pain before it starts by spotting and correcting imbalances early.

💆 Treatment for aches and pains: Headaches, back pain, or tension from carrying a heavy load? We’ll address the root cause with hands-on care and personalized exercises.

🏠 Home programs that make sense: We’ll teach simple, effective ways to stay strong and pain-free—all customized to your needs and schedule.

Whether you’re managing first-day jitters, setting up new routines, or trying to get your student athlete through the season strong—we’re here to support your whole family.

📅 Ready for a Pain-Free Start to the School Year?

Let’s make sure backpacks aren’t holding anyone back. Schedule a personalized backpack fitting or movement screen today—we’ll come to you, at home or wherever’s convenient.

👉 Click here to schedule with a PT near you
👉 Or send us a message—we’re happy to answer your questions!

💙 From All of Us at Concierge Orthopedics…

Wishing you a school year filled with growth, confidence, and zero back pain.