Strong Spines, Strong Kids: How to Protect Posture

Back-to-school season means backpacks, books, and plenty of screen time for our Kanata kids. While these are part of everyday life, the way children carry their bags or use their devices can put extra strain on their growing spines. Over time, these habits may affect posture, cause discomfort, or even impact energy, focus, and confidence. The good news is that small daily changes can make a big difference.

Backpacks: Carrying Smart

A heavy or poorly worn backpack can place stress on the shoulders, hips, and lower back. Encourage children to use both straps so weight is distributed evenly. Place the heaviest items closest to the back of the bag and remind kids to only carry what they need for the day. A helpful guideline is to keep the backpack’s weight at no more than 10-15% of the child’s body weight. Parents can help by checking backpacks weekly to remove extra items that tend to pile up.

Devices: Sitting Tall and Looking Up

Phones, tablets, and computers are valuable tools for learning and entertainment, but too much time looking down can lead to “tech neck.” Encourage children to hold devices at eye level, use stands when possible and sit tall with feet flat on the floor and shoulders relaxed. Breaks are important, too. Taking 20-30 minutes to stretch or move helps reset posture, protect the spine, and prevent fatigue.

A paper published in Pediatrics suggests that children and youth who do not sleep enough and use screens more than recommended are more likely to act impulsively and make poorer decisions. The findings come from the globally recognized Healthy Active Living and Obesity Research Group (HALO) at the CHEO Research Institute in Ottawa.

Chiropractic Care for Growing Spines

Just like dental visits protect healthy teeth, chiropractic care supports growing spines. Gentle, safe adjustments help maintain mobility, alignment, and balance. For kids, chiropractic care can ease the strain from backpacks and screen time, support sports performance, and boost overall focus and well-being.