Is Your Kid's Backpack Hurting Their Back?
The first week of school = fresh notebooks, new sneakers… and backpacks so stuffed they could double as carry-ons at Newark Airport.
Here’s the problem: most kids in Elizabeth and Jersey City are hauling way more than their backs were built for.
We’re talking Chromebooks, binders, water bottles the size of dumbbells—you name it.
And while your child might not say much beyond “my shoulders hurt,” those heavy loads can do more than cause a little soreness.
They can mess with posture, trigger neck and back pain, and even cause tingling in the arms.
So as the school year takes off, let’s talk about how to keep backpacks from becoming a pain in the… well, back.
- Tip 1: Size Matters
You want your child’s backpack to fit them, not swallow them.
Quick check:
– It shouldn’t be wider or longer than their torso.
– If it hangs more than 4 inches below the waistline? Too big.
– Look for padded shoulder straps and a padded back for comfort.
This is one of those sneaky details parents often miss.
A too-big backpack = instant recipe for slouching and sore shoulders.
- Tip #2: Pack Heavy Stuff Close to the Back
That Chromebook? The brick-sized math book? Those go against the padded back panel.
Here’s the packing order:
– Closest to the back: heaviest books or laptop
– Middle section: medium-weight binders
– Outermost pockets: hoodies, snacks, pencil case
Why?
When the heavy stuff is pulled away from the body, your kiddo’s spine has to work double-time to counterbalance.
Keep it snug and close.
- Tip #3 (The “Nobody Tells You This” Tip): Pack on a Table, Not the Floor
This one’s overlooked all the time.
Most kids toss their bag on the floor, hunch over, and twist their back while shoving books inside.
Better option:
– Place the bag on a table or counter
– Pack and unpack standing tall
– Use legs, not a twisted spine, when lifting
It’s such a small shift, but it saves their back from unnecessary daily strain.
- When to Worry (and When to Call Us)
Watch for these red flags:
– Leaning forward like they’re hiking uphill on flat ground
– Complaints about shoulder, neck, or back pain
– Tingling or numbness in their arms
At Complete Physical Rehabilitation, we help kids (and parents) in Elizabeth NJ and Jersey City NJ solve these problems before they turn into long-term aches and pains.
Sometimes that means adjusting the backpack setup.
Other times, it’s teaching posture resets and simple stretches, like the ones we use in our McKenzie Spine Therapy program
- Bottom Line
Backpacks are here to stay. Pain doesn’t have to be.
So before your child’s school year gets into full swing, do the quick:
– Weight check (keep it under 10–15% of their body weight)
– Size check (fits the torso, not hanging low)
– Packing check (heaviest items closest to the back)
And if pain is already showing up? Bring them in. We’ll make sure their school year starts strong, upright, and pain-free.
👉 Ready to schedule?
We’re here in Elizabeth and Jersey City to help your child carry the load.
Dr. Asha Pumarada, DPT, MDT, is a physical therapist and co-owner of Complete Physical Rehabilitation, which she runs with her husband, Dr. James Pumarada.
With over 25 years of experience and a specialty in McKenzie-based back pain relief, she’s helped thousands of patients stay active and pain-free.
When she’s not in the clinic, you’ll find her juggling suitcases, snacks, and sneakers on her travels with Dr. James and their four kids, doing her best to follow her own advice!