Backpacks, busy mornings, new routines—back-to-school season is here! As kids get ready to return to the classroom, now is the perfect time to think beyond supplies and schedules and focus on their spinal health, posture, and movement habits.
At Domier Chiropractic, we know how much growth, change, and physical stress kids experience during the school year. From heavy backpacks to long hours at desks, their bodies take on more than we think. The good news? With a few small tweaks, we can help your child move through the school year stronger, safer, and more aligned.
Why Posture Matters for Kids
Poor posture can start early and affect everything from comfort and focus to energy and confidence. Sitting with slouched shoulders, carrying a heavy backpack on one side, or spending hours on screens can lead to:
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Neck, back, or shoulder pain
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Fatigue and decreased concentration
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Muscle imbalances
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Long-term postural issues if left uncorrected
The earlier we catch and correct poor habits, the better their chances of staying healthy and pain-free.
Backpack Safety: Are They Carrying Too Much?
Backpacks are often overloaded and worn improperly, putting strain on growing spines. Here's how to make sure your child’s backpack is safe:
Keep it light
A full backpack should be no more than 10–15% of your child’s body weight.
Use both shoulder straps
Wearing it over one shoulder can lead to muscle imbalances and posture problems.
Adjust the fit
The bottom of the backpack should rest near the lower back—not sagging down near the hips.
Organize smart
Place heavier items closest to the back and lighter items toward the front.
Choose the right size
Smaller kids need smaller backpacks. Oversized bags encourage overpacking and poor posture.
Desk & Screen Habits: Tips for Good Posture at Home and in School
Whether they’re studying at a desk or using a tablet, these tips help protect their growing spines:
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Feet flat on the floor (or a footrest if needed)
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Shoulders relaxed, not hunched
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Screen at eye level (not in their lap or too high)
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Take movement breaks every 30–45 minutes
Encourage stretching, walking, or a few jumping jacks between homework tasks to reset their posture and energy.
Bonus: Back-to-School Reset for Stress & Focus
The return to school can also come with emotional and mental stress. Consider chiropractic care, massage therapy, or even cupping as supportive tools for:
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Nervous system regulation
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Better sleep
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Improved focus
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Relief from growing pains or sports injuries
A gentle adjustment can make a big difference in how your child transitions into the school year—especially if they’ve had growth spurts, summer injuries, or screen time overload.
Time for a Back-to-School Tune-Up?
Book a visit at Domier Chiropractic for your child’s back-to-school posture check. We’ll assess alignment, offer simple movement tips, and make sure their body is ready for a strong start—because healthy kids learn better.
Brittany Domier
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