According to the Australian Bureau of Statistics, in 2016 there were 3.79 million students enrolled in schools across the country. Many of these students carry their backpacks or school bags overloaded or poorly fitted, resulting in a variety of injuries including neck pain, muscle spasms, tingling hands, headaches and lower back pain.
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As parents, there are a number of important issues you need to know in order to prevent backpack related injuries and promote spinal health in your kids. When choosing a new backpack, it’s recommended you select ergonomically designed features that enhance safety and comfort. Importantly, a number of Australian and International health bodies recommend that the weight of a child’s backpack should not exceed 10 to 12 percent of their own body weight. ​

Choosing the Backpack: Here are six tips on choosing the best pack for your child-

1. A padded back of the pack will minimize direct pressure on the child’s back.
2. Wide padded shoulder straps will not hinder circulation to the arms (which can cause numbness and tingling). 
3. Waist and chest belts will transfer some weight from the back and shoulders to the trunk and pelvis of the child.
4. Multiple compartments allow better distribution of the weight in the backpack.
5. A lightweight backpack allows for more things to be carried before the overall load becomes too heavy.
6. Remember that different size backpacks are available for different aged children. Don’t be tempted to buy a pack that is too big so your child can “grow into it”.

Loading the Backpack: Follow these simple rules-

1. 10 to 12 percent maximum weight: This means a child who weighs 50 kilograms shouldn’t wear a loaded school backpack heavier than 5 to 6 kilograms.
2. Load heavier items closest to the child’s back.
3. Try to arrange books and materials securely, not moving around too much.
4. Pack only the necessary items that will be needed for that particular day.
5. If the backpack is too heavy, consider using a bag on wheels.

Wearing the Backpack: Some guidelines-

1. Wear both straps, not just one. By wearing two shoulder straps, the weight of the backpack is better distributed, and a well-aligned symmetrical posture is promoted. 
2. Tighten the straps. Adjust the shoulder straps so that the pack fits snugly to the child’s back while still allowing the pack to be put on and taken off easily. A pack that hangs low and loose can pull the child backwards and strain muscles.
3. Put on and remove backpacks carefully. Keep the trunk of your body stable and avoid excessive twisting.
4. Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back near the child’s centre of gravity, and should not extend below the belt for than a few centimetres.

Once you have taken the proper steps in choosing, packing and wearing the school backpack, please continue to monitor your child. It is extremely important to encourage your child or teenager to tell you about any pain or discomfort that may be caused by a heavy backpack. If necessary, talk to your child and their teachers to ensure that what your child is being carried back and forth to school is really required each day.

We know that posture and spinal health is impacted by a combination of factors including good muscle control, strength and flexibility. So, get your child moving with swimming, dance, martial arts, gymnastics, football, netball, soccer or any other organized activity. Becoming involved with sporting activities helps develop muscle tone as well as self-confidence, which can also influence posture. 

I hope this helps you in your important role of caring for your child or teenager’s spine during their school years. If you have any further questions or would like any further advice you can contact us at [email protected]


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For Windows 11 on PC (2 simple options)

1. Microsoft To Do app
This comes pre-installed on Windows, to set up reminders on your PC quickly. The app is free and simple to use.

Step 1: Open Microsoft To Do app on your PC. If you can’t find it, download it from the Microsoft Store.
Step 2: Sign in with your Microsoft account.
Step 3: In the My Day tab, click the ‘Add a task’ button. Type in your task details (posture break) and press enter to save it.
Step 4: Next, click on your task and select the Remind me option from the menu that appears on your right.
Step 5: You can choose from the suggested options or set a date and time.
And that’s about it. Microsoft To Do will remind you about the task at the specified date and time. You can also set a recurring reminder for your task by clicking on the Repeat option.

2. Using the Calendar app
Another option for setting up reminders on Windows 11 is to use the built-in Calendar app. This can come in handy if you have already synced your Google account with the Calendar app and want to view all your tasks and reminders in a single place.

Step 1: Open the Calendar app on your PC and click on the New event button.
Step 2: Enter your task details.
Step 3: Use the drop-down menu beside the Reminder to define when the app should remind you.
If you want to set up a recurring reminder, click on the Repeat button at the top and specify how frequently the app needs to remind you.
Step 4: Lastly, click on Save.

After that, the reminder will appear on your calendar app. It’s worth noting that the reminder notification will also appear on your other devices where you’ve signed in with your calendar account.

For Mac systems

Step 1: In the Reminders app  on your Mac, select a reminder list in the sidebar.
Step 2: Click the Add button  in the top-right corner (or use the Touch Bar).
​Step 3: Enter a title for the reminder (posture break).
Step 4: Do any of the following...

Add notes: Type a note below the reminder text. Press Option-Return to start a new line in the note.

Be reminded on a date and time: Click Add Date, choose a suggested date or click Custom to use the calendar to pick a date. After you enter a date, optionally click Add Time, then choose a suggested time. If you don’t enter a time, the reminder is an all-day reminder.

Be reminded when you arrive at or leave a location: Click Add Location, then choose a suggested location or start typing the name of a location and choose from the suggestions.

Tag a reminder: Click the Tag button, then choose an existing tag or click New Tag to create and apply a new tag.

Flag a reminder: Click the Flag button.

To quickly add multiple reminders to the same list, press Return after you enter each reminder.

That should help you set reminders for your posture breaks at work. Remember there really is no substitute for movement!

"Your best posture is your next posture..."

What postural presentation do the students (or worker) who are falling asleep have? They are slumped forward on their desk in a flexion dominant posture, or they are slouched low in their chairs with anterior pelvic translation.
What postural presentation does an alert student (or worker) maintain? Alert students are sitting high in their chairs. They are seated upright and engaged. Their level of engagement is much higher than the students who are half asleep with slumped posture.

Because of the connection of posture and consciousness, research also demonstrates that with proper posture there is better cognitive performance (Muehlhan, 2014). Not only are students who have proper posture in class taking care of their spine, joints and muscles, they also have a higher level of engaged learning and cognitive performance.

The same is true for modern day office workers. While sitting at their desks performing work, by shifting their posture to be more upright, they will be that much more conscious of the work they are doing and engage at a higher level of productivity. Their concentration is improved, as is their lung capacity and circulation. It's a win-win.