School Bags, Posture & Screens: A Modern Child’s Spine

Today’s children carry a lot — not just emotionally, but physically. Heavy school bags, screen time, and long hours at desks can place a surprising amount of strain on developing spines.

Common signs of postural strain in children include:

• Rounded shoulders or forward head posture

• Complaints of neck, shoulder, or back pain

• Slouching when seated or standing

• Headaches, especially after school

• Fatigue or irritability during the day

Some practical tips for supporting healthy posture:

• Check the backpack: Ensure it weighs no more than 10–15% of your child’s body weight. Use both straps, and tighten them so the bag sits snugly.

• Encourage movement breaks: A quick stretch or walk every 30 minutes helps reset posture.

• Monitor screen use: Devices should be at eye level, and necks shouldn’t be bent forward for extended periods.

• Strengthen and stretch: Activities like swimming, yoga, or even simple play support balanced muscle development.

Osteopathic care can complement these strategies by releasing muscle tension, restoring mobility, and helping your child’s body adapt to their daily load. We’ll also provide practical advice on ergonomics tailored to your child’s school and home environment.

Let’s help our kids grow up strong, mobile, and pain-free — one spine at a time.