Back to School Aches: Backpack, Desk & Device Tips for Kids | Burnaby Chiropractor

The back-to-school season brings plenty of excitement, new teachers, fresh school supplies, sports starting up again, and routines returning.

It also brings something many parents don't expect: sore backs, stiff necks, headaches, and growing complaints of "my shoulders hurt."

While a few aches after a busy day can be completely normal, persistent discomfort isn't something kids should simply have to "grow out of." Small daily habits can place a surprising amount of stress on growing bodies, but the good news is that a few simple changes can make a big difference.

Why Do Kids Get Aches During the School Year?

Children today spend hours carrying backpacks, sitting at desks, completing homework, and using phones, tablets, or computers. On top of that, many jump straight into sports after a relatively relaxed summer.

That's a lot for a growing body to adapt to.

Some of the most common contributors include:

• Heavy or poorly fitted backpacks

• Long periods of sitting at school

• Homework at kitchen tables or couches

• Increased screen time and device use

• Returning to sports with reduced conditioning

• Growth spurts that temporarily affect coordination and flexibility

  
  

Often it's not one big event that causes discomfort, it's the accumulation of small stresses throughout the day.

The Backpack Matters More Than You Think

A backpack shouldn't feel like a workout.

While there's no perfect number for every child, a backpack should generally stay around 10–15% of your child's body weight. If they're leaning forward, shrugging one shoulder, or struggling to put it on, it's probably carrying too much.

A few easy backpack tips:

• Use both shoulder straps.

• Adjust the straps so the backpack sits close to the body.

• Place heavier items closest to the back.

• Clean out unnecessary books and supplies regularly.

• Choose a backpack with wide, padded straps when possible.

Sometimes simply reorganizing the backpack can make it feel noticeably lighter.

Desks, Homework & "Perfect Posture"

Parents often ask whether their child has bad posture.

The reality? There's no such thing as one perfect posture that your child needs to hold all day.

Our bodies actually prefer movement over staying in any one position for too long.

Instead of worrying about sitting perfectly straight, encourage regular movement throughout the day:

• Stand up every 30–45 minutes.

• Stretch between homework tasks.

• Change positions often.

• Alternate between sitting and standing when possible.

Movement is usually more important than perfection.

Devices Are Here to Stay

Phones, tablets, and laptops are part of everyday life, especially once school starts. The goal isn't to eliminate screens, it's to reduce the strain they place on the body.

A few simple habits can help:

• Hold devices closer to eye level when possible.

• Take short movement breaks every 20–30 minutes.

• Avoid spending long periods curled up on the couch.

• Balance screen time with outdoor play and physical activity.

These small changes can help reduce tension through the neck, shoulders, and upper back.

When Is It Worth Getting Checked?

An occasional sore muscle after sports or a busy day isn't unusual.

However, it may be worth having your child assessed if they regularly complain of:

• Neck or back pain

• Frequent headaches

• Shoulder discomfort

• Pain that limits sports or play

• Ongoing stiffness that doesn't improve with rest

  
  

Children are generally active, resilient, and quick to recover. Persistent pain deserves a closer look to understand what's contributing to it.

When Should You See a Kids Chiropractor in Burnaby?

Every child is different, so treatment should be too.

At Tailored Health, I look at how your child moves, grows, and uses their body, not just where it hurts. An assessment may include posture, movement, coordination, strength, mobility, and lifestyle habits like backpack use, sports, and screen time.

Treatment might involve gentle hands-on care, exercises, movement advice, or simple strategies that fit into everyday family life.

The goal isn't perfect posture, it's helping kids move comfortably, stay active, and build healthy habits that support them as they grow.

Helping Kids Have Their Best School Year

Back-to-school is a busy time, but a few simple habits can make a big difference. Encouraging regular movement, packing a well-fitted backpack, staying active, and taking breaks from screens can help support your child's growing body throughout the school year.

If your child has been dealing with recurring aches or headaches, a kids chiropractor in Burnaby or Vancouver can assess how they're moving and help them stay active throughout the school year. Identifying the cause early can help prevent small issues from becoming bigger ones and keep them doing the things they love.

Ready to help your child start the school year feeling their best? Click here to book an initial assessment, and we'll create a personalized plan to keep them moving, growing, and thriving.