4 Back-to-School Tips from a Chiropractor
Author: Dr. Tiffany T. Butler | Date: August 24, 2025 | Read Time: 3 minutes
As we kickstart a new school year, I would like to share a few back-to-school tips for you and your children. Regardless of your child’s age, maintaining good spinal hygiene is good for long-term spinal health.
Tip #1: Wear Backpacks Correctly
Yes, there is a right way and a wrong way to wear a backpack. Wear both shoulder straps, pulling the straps until the bottom of the backpack is positioned at waist level. When carrying a backpack, it should sit high on the back. This position will evenly place distribute the weight of the backpack across the shoulders. If the backpack has a waist strap, secure the waist strap across the pelvic bones.
Tip #2: Bend Your Legs and Keep Your Back Straight When Lifting
The most common cause of back injury is improper lifting. When your child is lifting objects from the floor, teach them to widen their feet shoulder width apart, keep their back straight, and then squat by bending their knees. Instruct your child to void rounding their back when lifting. Lift the object and keep it close to the body. If your child is lifting an object that is heavy or awkwardly shaped, teach them to ask for help when lifting something that maybe too heavy to lift or handle by themselves.
Tip #3: Don’t Overload Your Backpack
Nowadays, children are carrying less books. However, there are times when your child may need to bring books, a laptop, and other essentials to school. Teach your child the importance of carrying the backpack correctly (see Tip #1) and not to overload it with unnecessary items. If your child struggles to lift the backpack off the ground and/or to put it on their backs with ease, chances are, the backpack is too heavy. Your child’s backpack should not exceed more than 10-15% of their body weight. For example, if your child weigh’s 90 lbs., the backpack should not exceed 9-14 lbs.
Tip #4: Takes Breaks When Studying
Depending on your child’s age, they may spend additional hours after school, doing homework, projects, and other assignments. Encourage your child to avoid sitting for prolonged periods of times, by taking short breaks, every 30-60 minutes to reduce the risk of neck and back pain.
As a chiropractor, I encourage you to schedule a back-to-school spinal checkup for your child(ren). If you are in Baltimore, Maryland and the surrounding areas, call our office at 410-513-9149 or schedule an appointment online and let us know how we can help your child improve their back health.
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is the Clinical Director of Harmonious Living Chiropractic: Fitness & Wellness Center, a dynamic healthcare facility located in the beautiful city of Baltimore, Maryland. As a highly sought-after Baltimore Chiropractor, Dr. Butler leads her team in providing scientific-based treatment procedures that alleviate body pain and enhance the quality of life of others. To learn more about Dr. Butler, view her profile here. Dr. Butler has teamed up with Team Ignite to make natural-based products such as CBD available to the global community. Connect with Dr. Butler on Social Media on Facebook, Instagram, LinkedIn, TikTok, and YouTube.
