Back-to-school season means new teachers, new schedules, and new routines. It also means heavier backpacks, longer hours sitting in classrooms, increased homework, and more time spent on laptops and other devices. While these activities are part of a successful school year, they can also contribute to neck, back, and shoulder discomfort if students aren’t practicing healthy posture and movement habits.
Whether your child is starting elementary school, heading into high school, or leaving for college, building good posture habits now can help reduce unnecessary strain throughout the year. This guide covers backpack safety, classroom and study ergonomics, simple stretches, and everyday tips to help students stay comfortable in the classroom, at home, and on the go.
Reviewed and contributions made by VP of Clinical Development Thomas Denninger
Key Takeaways
- Wearing a properly fitted backpack can help reduce unnecessary strain on the neck, shoulders, and back.
- Good posture while sitting, studying, and using electronic devices helps minimize muscle fatigue.
- Regular movement breaks throughout the day can reduce stiffness and improve comfort.
- Simple stretching exercises help counteract long periods of sitting.
- Physical therapy can help students experiencing persistent pain related to posture, backpack use, or repetitive activities.
By the Numbers: Student Posture and Backpack Safety
As students spend more time sitting, carrying backpacks, and using electronic devices, healthy posture becomes increasingly important. Research shows that poor movement habits and heavy loads can contribute to discomfort throughout the school year.
- Between 25% and 55% of school-aged children and adolescents report experiencing back pain, with prevalence increasing as children get older.
Source: NIH / PMC: Back Pain in Children and Adolescents - Research suggests that carrying a backpack weighing more than approximately 10% of a child’s body weight may increase spinal stress and discomfort.
Source: NIH / PMC: Backpack Weight and Musculoskeletal Health in Schoolchildren - More than half (50.4%) of U.S. teens ages 12 to 17 reported four or more hours of daily recreational screen time between 2021 and 2023.
Source: CDC: Recreational Screen Time Among Children and Adolescents
Together, these findings highlight why healthy posture, smart backpack habits, and regular movement are important parts of keeping students comfortable throughout the school year.
If your child is experiencing ongoing neck, back, or shoulder pain during the school year, ATI Physical Therapy can help. Our licensed physical therapists provide personalized treatment plans to improve posture, reduce pain, and help students stay active in the classroom, on the field, and at home. In most cases, no physician referral is needed to begin care.
Why Students Experience Neck, Back, and Shoulder Pain
Students today spend much of their day sitting. Hours in the classroom are often followed by homework, extracurricular activities, and recreational screen time. While each activity alone may seem harmless, the combination of prolonged sitting, repetitive movements, and carrying heavy backpacks can gradually place extra stress on muscles and joints.
The good news is that many posture-related aches and pains can be prevented with simple adjustments to daily habits. Learning how to carry a backpack properly, set up a comfortable study space, and take regular movement breaks can help students stay healthier throughout the school year.
Heavy Backpacks
An overloaded backpack forces the body to compensate by leaning forward or shrugging the shoulders. Over time, this can increase strain on the neck, upper back, shoulders, and lower back.
Students should carry only what they need each day and organize heavier books closer to their back to improve weight distribution.
Long Hours of Sitting
Whether students are sitting in class or completing homework, remaining in one position for extended periods can lead to muscle fatigue and stiffness.
Changing positions, standing up regularly, and stretching throughout the day helps improve circulation and reduce discomfort.
Poor Study Posture
Many students complete homework while sitting on beds, couches, or the floor with laptops resting in their laps. These positions often encourage rounded shoulders, forward head posture, and prolonged bending of the neck.
Creating a comfortable study space with appropriate chair height and screen positioning helps reduce unnecessary strain.
Increased Screen Time
Phones, tablets, computers, and gaming systems often require looking downward for extended periods. This forward head posture increases the workload on the muscles supporting the neck and upper back.
Holding devices closer to eye level and taking regular breaks can help reduce muscle fatigue.
Backpack Safety Tips
Choosing the right backpack is only part of the equation. How students pack and wear their backpack plays an equally important role in reducing strain throughout the school day.
Making a few small adjustments before leaving home each morning can help students carry books and supplies more comfortably.
Choose the Right Backpack
Select a backpack with:
- Wide, padded shoulder straps
- Multiple compartments to distribute weight evenly
- A padded back panel for comfort
- Adjustable shoulder straps
- A waist or chest strap for heavier loads when appropriate
Pack Smart
Place heavier books and supplies closest to the back panel to keep the weight centered over the body.
Avoid carrying unnecessary items that add extra weight throughout the day.
Wear Both Shoulder Straps
Using only one shoulder strap shifts the load to one side of the body and may contribute to muscle fatigue and uneven posture.
Always wear both shoulder straps and adjust them so the backpack rests snugly against the middle of the back rather than hanging low.
Watch the Weight
As a general guideline, experts recommend keeping a backpack at or below approximately 10% of a student’s body weight whenever possible.
If a backpack consistently feels too heavy, encourage students to clean it out regularly or utilize lockers when available.
Study Space Ergonomics
A well-designed study space helps students maintain a more comfortable posture while completing homework or attending virtual classes. The goal isn’t perfect posture all day. It’s creating an environment that encourages neutral positioning and makes it easier to move throughout study sessions.
Students don’t need an expensive ergonomic desk or chair to benefit. Simple adjustments to seating, screen placement, and lighting can make a meaningful difference.
Sit with Good Support
Choose a chair that allows both feet to rest flat on the floor or on a footrest. Sit with your back supported against the chair instead of perching on the edge of the seat.
Position Your Screen at Eye Level
If using a laptop for extended periods, consider raising the screen with books or a laptop stand and using an external keyboard and mouse. Looking straight ahead instead of downward helps reduce strain on the neck and upper back.
Keep Frequently Used Items Close
Place books, notebooks, and school supplies within easy reach to avoid repeatedly twisting or reaching across your desk.
Avoid Studying in Bed
While studying in bed may feel comfortable, it often encourages slouching and prolonged neck flexion. Whenever possible, complete homework at a desk or table with good back support.
Take Regular Movement Breaks
Aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes. Even short movement breaks can help reduce stiffness and improve focus.
Simple Exercises for Students
Sitting in class, carrying a backpack, and completing homework can all contribute to muscle tightness throughout the day. These simple exercises can help improve posture, maintain mobility, and reduce stiffness. They require little or no equipment and can be performed at home or during study breaks.
Chin Tucks
- Sit tall with relaxed shoulders.
- Gently pull your chin straight backward.
- Hold for 3 seconds before relaxing.
Perform 10 repetitions.
Why it helps: Helps reduce forward head posture associated with prolonged reading, computer work, and phone use.
Upper Back Extension and Rotation Stretch
- Sit tall and place your hands behind your head.
- Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
- Hold for 5 seconds, then return to the starting position.
- Repeat 5 times.
- Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
- Perform 5 rotations on each side.
Perform whenever you begin to feel stiff throughout the day.
Why it helps: Moving out of a seated posture helps restore mobility through the upper back, counteracts slouching, and can relieve tension in the neck and shoulders.
Doorway Pec Stretch
- Stand in a doorway with your forearms resting on the door frame.
- Step forward until you feel a gentle stretch across your chest.
- Keep your shoulders relaxed.
Hold for 30 seconds. Repeat 3 times.
Why it helps: Helps stretch tight chest muscles that contribute to rounded shoulders and poor posture.
Shoulder Blade Squeezes
- Sit or stand tall with your arms relaxed at your sides.
- Gently squeeze your shoulder blades together.
- Avoid shrugging your shoulders.
- Relax slowly.
Hold for 5 seconds. Perform 10 repetitions.
Why it helps: Strengthens the muscles that support good posture and helps reduce upper back fatigue.
Hip Flexor Stretch
- Step one foot forward into a lunge position.
- Keep your back upright while gently shifting your weight forward.
- You should feel a stretch along the front of the hip on your back leg.
Hold for 30 seconds on each side. Repeat 2 to 3 times.
Why it helps: Prolonged sitting can tighten the hip flexors. Stretching these muscles supports better posture and helps reduce lower back stiffness.
When to See a Physical Therapist
Occasional soreness after carrying a heavy backpack or spending extra time studying is common. However, ongoing pain should not be considered a normal part of growing up.
If a student experiences recurring neck, back, or shoulder pain, headaches related to posture, numbness or tingling, pain that limits participation in sports or other activities, or discomfort that persists despite improving posture and reducing backpack weight, a physical therapy evaluation may help identify the underlying cause.
A physical therapist can assess posture, flexibility, strength, movement patterns, and backpack fit to develop an individualized treatment plan. Therapy may include stretching, strengthening exercises, manual therapy, posture education, and recommendations for improving study ergonomics and daily movement habits.
Ready to take the next step?
Book an Evaluation Today
Frequently Asked Questions
How heavy should my child’s backpack be?
Many experts recommend keeping a backpack at or below approximately 10% of a child’s body weight whenever possible. Regularly removing unnecessary items can help reduce strain.
Is poor posture harmful for students?
Poor posture isn’t usually harmful by itself, but remaining in one position for long periods may contribute to muscle fatigue, stiffness, and discomfort over time.
How often should students take movement breaks?
Students should aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes during homework or extended study sessions.
Can using a laptop cause neck pain?
Yes. Looking down at a laptop screen for prolonged periods can contribute to forward head posture and neck strain. Raising the screen and using an external keyboard can help improve ergonomics.
Can physical therapy help improve posture?
Yes. Physical therapists can evaluate posture, movement, flexibility, and strength while providing individualized exercises and education to help reduce discomfort and improve movement patterns.