Back-to-School Spinal Health Tips for Kids, Teens & College Students

While summer may still be in full swing, for nearly 3/4 of the country, August means its time to head back to school once again. As we collectively gear up for a new school year (literally – new clothes, new shoes, and new supplies are the best part of back-to-school) juggling new routines and new classrooms, one thing that doesn’t make the list often enough is spinal health.

That’s probably because our spinal health is a concern we generally associate with older people. It’s also something we typically don’t consider until there’s a problem.

Whether you’re sending your kindergartner off to their first day, or watching your college student prepare to head out the door again, protecting their spinal health is an opportunity for every parent to help their child have the happiest, healthiest school year possible. 

Healthy Spines, Healthy Kids: Why It Pays To Pay Attention to Spinal Health

“Kids are resilient.” We say it all the time, and while it’s true, we also know that the healthy habits in childhood help position kids for lifelong health. Did you know that by age ten, a child’s spine has reached about 80% of its adult length? Or that the most critical spinal development occurs between the ages of 10 and 18, during growth spurts?

Children’s spine are under more stress than you might think—from heavy backpacks and poor posture to long hours of screen time and sedentary study habits.

In this blog, we’ll share practical tips for keeping young spines strong and healthy, along with the role chiropractic care can play in supporting focus, performance, and physical well-being throughout the school year.

1. Backpack Safety: Lighten the Load

Backpacks are a leading cause of preventable back pain in children and teens. A heavy or improperly worn backpack can cause spinal misalignment, muscle strain, and poor posture.

Backpack Tips:

• Weight Rule: A backpack should weigh no more than 10–15% of the student’s body weight.
• Two Straps Only: Encourage using both shoulder straps to distribute weight evenly.
• Padded Straps + Waist Belt: Look for padded straps and a waist belt to reduce shoulder and lower back strain.
• Pack Smart: Heaviest items go closest to the back; keep contents organized and minimal.

2. Screen Time and Posture: Avoid Tech Neck

From tablets in elementary classrooms to marathon laptop sessions in college dorms, screen time is unavoidable. But looking down at devices can lead to a forward head posture known as “tech neck,” which strains the cervical spine. When you can’t limit screen use, these tips can help to limit its negative effects on the spine.

Posture Tips for Screen Use:

• Eye Level: Raise screens so eyes are level with the top third of the screen.
• 90-90-90 Rule: Feet flat on the floor, knees and elbows at 90 degrees.
• Breaks Every 30 Minutes: Stand, stretch, or walk for a minute to reset posture.

3. Sleep Habits and Spinal Alignment

Good sleep posture supports growing spines and recovery. Students at all levels—especially college kids adjusting to dorm beds or new routines—benefit from a supportive sleep setup.

Spinal Sleep Tips:

• Pillow Check: Use a pillow that keeps the head in line with the spine. Get our tips for finding the best one for you or your child here.
• Mattress Matters: A medium-firm mattress typically provides optimal support.
• No Stomach Sleeping: Sleeping on your stomach twists the spine and strains the neck.

4. Stay Active: Movement is Medicine

Sedentary behavior increases during the school year due to hours of sitting in class or studying. This can cause stiffness, poor circulation, and spinal stress. In fact, about 25% of children experience occasional back pain, often linked to poor sleep posture and mattress quality

Movement Tips:

• Recess Still Matters: Younger kids need movement breaks every hour.
• Stretch Between Classes: Teens and college students should take a few minutes to stand and stretch during long study sessions.
• Join a Club or Sport: Encourage extracurriculars that promote physical activity and strength.

5. How Chiropractic Care Helps Students Thrive

Regular chiropractic care supports spinal alignment, posture, and nervous system function. For students, this means:

• Improved Concentration: A balanced nervous system helps reduce brain fog and fatigue.
• Fewer Aches & Pains: Chiropractic adjustments ease tension from backpacks and long hours at a desk.
• Injury Prevention: Especially important for student-athletes.
• Better Sleep: Proper spinal alignment can improve sleep quality.

What to Expect: Chiropractic care is widely considered safe, and quality care can (and should) be tailored to each individual. Chiropractors can treat pediatric and adolescent patients with targeted adjustments that address stress, posture, and even lifestyle factors, which for kids can mean everything from screen time to sports injuries and scoliosis.

6. When to See a Chiropractor

Consider scheduling a chiropractic visit if your child or student:

• Complains of frequent back, neck, or shoulder pain
• Struggles with headaches, sleep, or concentration
• Has uneven shoulders or poor posture
• Carries a heavy backpack or participates in sports
• Is adjusting to a new desk, dorm, or lifestyle routine

Back-to-school isn’t just about fresh starts—it’s an opportunity to build healthy habits that support growing bodies and busy minds. A few small adjustments to posture, backpack use, and daily movement can go a long way in protecting your child’s spine and setting them up for success.

And remember—chiropractic care isn’t just for injuries. It’s a proactive way to keep the spine aligned, support nervous system health, and help your student feel and perform their best throughout the school year.

Learn more about giving your kids a strong start, and supporting good spinal health for all the people you love, with Chiro One’s Save a Spine campaign.