By WIN Contributor: Dr. Nick Slowinski, Chiropractor

The Ontario Chiropractic association has some solid suggestions when picking out a backpack and how to wear it correctly.  Here are some of their great tips to help kids and parents start the school year off right!


Pack it properly: Make sure the backpack contains only what is needed for the day or the activity. Distribute the weight of the contents evenly.  The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s body weight.

Wear it right: Both shoulder straps should always be used, and adjusted so that the pack fits snugly to the body without dangling to the side.  Never sling a backpack over one shoulder.  You should be able to slide a hand between the backpack and the carrier’s back.

More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks.


Whether they’re primary students, teens or university students, preventing back strain, discomfort or poor posture from an improperly fitting backpack is essential for their wellbeing.

Helping your child with their backpack etiquette may seem like a small piece of their health picture, but it does have influences on their physical health.  If your child enjoys sports or complains of back pain remember to consider the effect of their backpack.  After all, students are wearing their backpack daily.  The physical influence of a backpack overtime can be significant.

If you want to ensure your child feels their best through the school year, and preforms their best during extracurricular activities, no matter what they may be, arrange a visit with me at WIN Health Solutions.  My goal is to help students reach their fullest potential through building good foundations in their health.