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In this episode, Dr. Brent Johnson of Castle Hills Chiropractic in San Antonio breaks down the often-overlooked issue of backpack safety for kids and teenagers. Carrying a poorly fitted or overloaded backpack can put serious strain on a young spine, and Dr. Johnson explains exactly what parents need to watch for. He covers practical tips on proper weight limits, correct wearing techniques, and how to choose the right backpack for your child. Whether your child is in elementary school or high school, these guidelines can help prevent pain and long-term spinal problems. Tune in to learn simple steps that can make a big difference in your child’s posture and overall health.
Hey there, and welcome back. I’m Doctor Brent Johnson with Castle Hills Chiropractic, serving families right here in Castle Hills and throughout the greater San Antonio area. Today we’re talking about something that affects just about every kid and teenager out there… backpack safety. Now, this might sound like a simple topic, but trust me, it’s one of the most common things I see causing real problems in young spines. So whether your child is headed to a school here in San Antonio or anywhere in the area, this episode is for you.
Here’s what I hear a lot from parents. They say, my kid complains about back pain or neck pain after school, and I just thought it was growing pains. And sometimes that’s part of it. But a lot of the time… that daily backpack is doing more damage than anyone realizes.
Let me break this down for you. The spine in a child or teenager is still developing. It’s still growing, still finding its proper alignment. And when you load that developing spine with a heavy backpack, day after day, week after week… it starts to compensate. The shoulders round forward, the head starts to jut out, and the lower back curves in ways it really shouldn’t. Over time, that adds up.
Now, here’s the thing about weight. Most experts in musculoskeletal health agree that a backpack should not weigh more than about ten percent of a child’s body weight. So if your kid weighs eighty pounds, we’re talking no more than eight pounds in that backpack. When you start loading it up with multiple textbooks, a laptop, a water bottle, gym clothes… you can easily double or triple that amount. And that excess weight is going directly onto your child’s spine, shoulders, and neck.
Here’s what’s interesting. It’s not just about the weight itself. It’s also about how the backpack is worn. I see kids all the time, even here in the San Antonio area, with one strap hanging off one shoulder. It looks casual, it looks cool, I get it. But when you wear a backpack on one shoulder, you shift all of that weight to one side of the body. That causes the spine to lean and compensate, and it can lead to muscle imbalances and postural problems that take real time and care to correct.
So let me give you some practical tips you can start using right now. First, always wear both straps. Both shoulders, every time. Second, adjust those straps so the backpack sits high on the back and close to the body. It should not be hanging down by the lower back. The bottom of the bag should sit just above the waistline. Third, use a backpack with wide, padded straps. Thin straps dig into the shoulders and restrict circulation. And fourth, if the school allows it, use a rolling backpack or encourage your child to use their locker throughout the day to lighten the load.
Now, when should you bring your child in to see a chiropractor? If your son or daughter is regularly complaining about neck pain, back pain, or shoulder tension after school… that’s a sign worth paying attention to. If you notice they’re starting to slouch more than usual, or if one shoulder seems to sit higher than the other… those are real postural red flags. A chiropractic evaluation can help identify whether their spine is under stress and what we can do to support healthy alignment during these important growing years.
Here in San Antonio, families come to us at Castle Hills Chiropractic because they want natural, proactive care for their kids. We love working with young patients. Getting kids started on the right track with spinal health can make a huge difference not just now, but for the rest of their lives.
Alright, to wrap things up… backpack safety is not a small thing. It is a daily habit that either supports your child’s spine or works against it. A few simple adjustments can make a real difference. Check the weight, wear both straps, and position that bag correctly.
If you have questions or you’d like to schedule an evaluation for your child, give us a call or visit us at Castle Hills Chiropractic right here in the San Antonio area. We are always happy to help. Thank you so much for listening, and we’ll see you next time.
