Backpacks, Screens, and Achy Backs: Helping Kids Build Healthy Habits for the School Year

Backpacks are heavier, screens are ever-present, and a growing number of young people are experiencing back and neck pain. As students return to the classroom and settle into homework routines, now is the perfect time to build healthy habits that can help protect growing bodies and prevent pain before it starts.

Back and neck pain are becoming increasingly common among children and adolescents. Studies suggest that between 20% and 70% of school-aged children report experiencing back pain at some point, with risk increasing during the teenage years.

“Children’s bodies are still developing, which means their muscles and joints can be more sensitive to repetitive strain,” says Dr. Nic Poirier, Dean of the College of Chiropractic Education at Southern California University of Health Sciences in Whittier. “Habits formed during the school years—like how students carry backpacks or use digital devices—can have lasting effects on spinal health.”

The Backpack Factor

One of the most common contributors to student back discomfort is a backpack that is too heavy or worn incorrectly.

Health experts generally recommend that a child’s backpack should weigh no more than about 10–15% of their body weight. When backpacks exceed this range, students may compensate by leaning forward or arching their backs, which can place additional strain on the spine and surrounding muscles.

“Carrying too much weight can change how the body moves and distributes force,” explains Dr. Poirier. “Over time, that can contribute to muscle fatigue, shoulder strain, and back discomfort.”

To reduce strain, experts recommend that students:

• Use both shoulder straps rather than slinging the backpack over one shoulder
• Adjust straps so the pack rests close to the middle of the back
• Place heavier items closest to the body
• When possible, roll backpacks or use lighter-weight digital materials to reduce daily load

The Rise of “Tech Neck”

In addition to backpacks, screen use has introduced a new source of discomfort: “tech neck”, a term used to describe the forward head posture and strain that develop when people spend extended periods looking down at screens.

Many young people spend hours each day using laptops, tablets, or smartphones for schoolwork and recreation—placing significant stress on the neck. The human head weighs about 10–12 pounds in a neutral position, but when the head tilts forward—even slightly—the effective load on the neck increases dramatically.

“Looking down at screens for extended periods places additional stress and overloads the muscles and joints of the cervical spine and the upper back,” says Dr. Poirier. “Over time, that change in posture may contribute to neck and upper back pain, shoulder pain, and headaches.”

Encouraging students to hold devices closer to eye level and take regular posture breaks can help reduce negative impacts.

Movement Matters

Another important—and often overlooked—factor in spinal health is consistent movement.

Many students spend large portions of the day sitting—in classrooms, on the bus, or doing homework. Over time, prolonged sitting can lead to muscle stiffness, weakness, and reduced circulation. By contrast, regular physical activity helps strengthen the muscles that support the spine while improving flexibility and circulation. The U.S. Department of Health and Human Services recommends that children and adolescents get at least 60 minutes of physical activity each day.

“Movement is one of the best ways to support spinal health,” notes Dr. Poirier. “Activities that strengthen the core, back, and neck muscles help the body maintain better posture and resilience.”

Simple habits such as stretching, walking between study sessions, and participating in sports or active play can make a meaningful difference.

Small Habits, Big Impact

Protecting children’s spinal health doesn’t require dramatic changes. Small adjustments to daily habits can help reduce strain and support healthy growth. Parents and educators can help by encouraging students to:

• Keep backpack weight within recommended limits
• Use both shoulder straps when carrying backpacks
• Take breaks from screens every 20–30 minutes
• Maintain good posture while sitting and studying
• Stay physically active throughout the week

“These small habits help build lifelong awareness of posture and movement,” says Dr. Poirier. “The earlier students develop these skills, the better prepared their bodies will be for the demands of school, work, and everyday life.”

The Bottom Line

Backpacks and digital devices are now a normal part of student life. But paying attention to posture, movement, and daily habits can help protect growing bodies.

By supporting healthy habits at home and in school, parents and educators can help students carry not just their books—but also their health—into the future.

This column is provided by Southern California University of Health Sciences, an accredited, nonprofit institution based in Whittier, California. SCU offers online and on-campus programs across a wide range of both conventional and complementary healthcare disciplines and operates a network of community Health Clinics. A leader in Whole Health education, SCU prepares providers to deliver care that considers the whole person—body, mind, and spirit.