Share this episode:
In this episode of the Kingfisher Chiropractic podcast, Dr. Thomas Etue tackles a back-to-school topic that every parent should hear: backpack safety for kids and teens. While it may seem like a minor concern, the weight your child carries every day — and how they carry it — can have a lasting impact on their developing spine.
Dr. Etue shares practical, easy-to-follow tips to help families make smarter choices about backpack fit, weight limits, and carrying habits. Whether your child is in elementary school or high school, this episode offers guidance you can put to use right away.
Tune in to learn how small adjustments to your child’s daily routine can make a big difference in their long-term spinal health.
Hey there, and welcome back. I’m doctor Thomas Etue, and you’re listening to the Kingfisher Chiropractic podcast, coming to you from right here in Bellingham. Today we’re talking about something that affects pretty much every family with school-age kids — backpack safety. Now, this might sound like a small thing, but I promise you, it’s not. What your child carries on their back every single day — and how they carry it — can have a real impact on their growing spine. So let’s dig in.
Here’s what I hear a lot from parents. They tell me their kid complains about neck pain, or shoulder pain, or their back hurts after school. And the first thing I ask is — how heavy is that backpack? You’d be surprised how often that’s where the answer is hiding.
Now, here’s the thing. Kids’ spines are still developing. The bones, the discs, the muscles — all of it is growing and maturing, especially through the middle school and high school years. When you load too much weight onto a developing spine day after day, it can cause real strain. We’re talking muscle fatigue, poor posture, and over time, changes to how a young person carries themselves. It’s not something that happens overnight, but it adds up.
So let’s talk weight. A good rule of thumb — and this is widely accepted in the world of pediatric health — is that a backpack should not exceed ten percent of a child’s body weight. So if your kid weighs eighty pounds, that backpack should ideally weigh no more than eight pounds. Sounds simple, right? But go ahead and actually weigh your child’s backpack sometime. A lot of families are genuinely shocked by what they find.
Now beyond the weight, how the backpack is worn matters just as much. I want you to think about this. When a child slings their bag over one shoulder — which, let’s be honest, most teenagers love to do because it looks cooler — all of that weight shifts to one side of the body. The spine starts to compensate. The muscles on one side work overtime. And that uneven load, repeated every day, is a recipe for problems.
Here’s what I recommend instead. Both straps on, always. Make sure those shoulder straps are padded and adjusted so the bag sits close to the body — not hanging low on the back. The bottom of the bag should rest just above the waist. And if the backpack has a waist or chest strap, use it. Those straps help distribute the load so the whole body shares the work, not just the shoulders and upper back.
Also worth mentioning — talk to your kids about what actually needs to go in the bag each day. I know kids tend to haul everything, just in case. But encourage them to clean it out regularly. Leave the heavy textbooks at home when they’re not needed. Use the locker. Digital resources have made this a lot easier for many families, so take advantage of that when you can.
A few quick practical things you can do starting today. Weigh the backpack — literally put it on your bathroom scale. Check that both straps are being used and adjusted properly. And if your child is complaining about back or shoulder pain, don’t brush it off. That’s their body telling you something.
Now, here’s when I’d encourage you to bring your child in to see us. If your kid is regularly complaining about neck pain, headaches, back soreness, or if you notice they’re starting to lean forward or to one side when they walk — those are signs worth getting checked out. We see young patients here at Kingfisher all the time, and honestly it’s one of the most rewarding parts of what we do. Catching postural issues early makes a big difference. The younger we address it, the easier it is to correct.
Spinal health isn’t just an adult concern. It starts in childhood. And the habits kids build now — how they carry their load, literally — they carry those habits into adulthood.
Alright, that’s a wrap for today. Thank you so much for tuning in. I’m doctor Thomas Etue at Kingfisher Chiropractic here in Bellingham, Washington. If you’ve got questions or you want to schedule a time to bring your child in for an evaluation, give us a call or visit our website. We’d love to meet your family. Take care of yourselves, and take care of those little spines. We’ll talk soon.