A Spine-Friendly Habit That Adds Up
If you’ve watched students stream out of Unionville High School, Pierre Elliott Trudeau High School, or Markville Secondary School, you’ve probably noticed it: backpacks that sit low, pull to one side, or look like they’re packed for a weekend away. Between laptops, binders, gym gear, lunch, and that one “just in case” textbook, the load adds up fast.
That’s not just a student thing, it’s a lifestyle thing. With packed schedules, tutoring, clubs, and after-school sports, many kids carry their day with them, literally. For growing spines, a heavy bag may lead to rounded shoulders, a forward head, and a tight mid-back by the time they get home. For families already monitoring scoliosis, backpack use may also contribute to muscle tension patterns around an existing curve.
Why Heavy Backpacks Can Aggravate Posture
A backpack that’s too heavy or worn incorrectly changes how the body balances. Kids may lean forward to counter the weight, shrug one shoulder up, or twist slightly as they walk. Over time, this can create an uneven “one side works harder” pattern along the thoracic spine, the mid-back region that links posture, shoulder movement, and rib motion.
Kids don’t always call it pain. You might hear, “My shoulders are tired,” “My back feels stiff,” or “Gym class makes it worse.” Those clues are worth paying attention to, especially during growth spurts.
A Simple Backpack Check for Busy Families
A standard guideline is to keep backpack weight around 10-15% of a child’s body weight. It’s not a perfect rule, but it’s a useful baseline. The bigger issue is how the bag sits and how consistently it’s worn.
- Weigh it once on a typical school day. If it’s consistently heavy, look for ways to split the load (locker use, rotating binders, digital textbooks).
- Two straps, every time. One-strap carrying encourages uneven shoulder and rib mechanics.
- Bring it up higher. The bottom of the pack should sit around mid-back, not down near the hips.
- Tighten straps evenly. Loose straps let the bag swing and pull with each step.
- Do an “after-school posture check.” If your child walks with a hunched posture or repeatedly rolls their shoulders, the backpack may be contributing to the problem.
A helpful cue—if the backpack forces your child to lean forward just to stand comfortably, it’s likely too heavy or sitting in the wrong spot.
Markham Routines May Make Backpacks Heavier Than They Should Be
Here’s where local life matters. A student might carry extra gear for swim practice at Angus Glen Community Centre, soccer at Centennial Community Centre, or skating at one of our local arenas. Add winter boots, a thick coat, and a laptop for group projects, and the backpack gets heavier without anyone noticing.
If your child takes transit or walks longer distances, the time under load increases too. It’s not about blame, it’s about being realistic and making the load more manageable.
When a Scoliosis Check Makes Sense
School screenings are often helpful, but they can also leave parents with more questions than answers. If you’ve noticed uneven shoulders or hips, a rib hump when bending forward, or ongoing back tension with activity, a scoliosis screening may help clarify the issue and whether it needs to be watched.
Scoliosis screening at Adjusted Health is often booked for reassurance during growth spurts, especially when parents notice new posture changes during the school year.
Next Steps For Markham Families
If you’re noticing posture changes or backpack-related mid-back tightness, a scoliosis screening can provide clarity and practical next steps. Book today.