Backpacks and Beyond: Essential Tips for Preventing Back, Neck and Shoulder Pain This School Year

As the summer sun sets and the school bells get ready to ring, it's a great time to think about more than just new books and fresh school supplies. It's also the perfect opportunity to prepare your body for the new routines that come with the academic year.

At Lab Health Physio, we know that back-to-school can often mean an increase in back pain and shoulder pain due to changes in posture, activity levels, and of course, those heavy backpacks! But with a little preparation and the right support from a clinic offering physiotherapy in Victoria, you can start the year strong and pain-free.

Drawing on insights from academic and health resources, we've identified five common sources of back pain and shoulder pain during the school year and provided practical tips and exercises to help.

1. The Overloaded or Improperly Worn Backpack

It's a classic back-to-school struggle: a backpack bursting with books and binders. Studies have shown that carrying a backpack that is too heavy (generally more than 10-15% of a person’s body weight) or wearing it incorrectly can cause significant strain on the back and shoulders. This often leads to back pain and shoulder pain.

• Tip 1: The "10% Rule." Weigh the backpack and ensure it doesn’t exceed 10% of your body weight. You are encouraged to only pack what’s essential for the day, NOT everything!!

• Tip 2: Use Both Straps. Always use both padded shoulder straps to evenly distribute weight across the shoulders and back. Slinging a heavy bag over one shoulder causes uneven pressure, muscle imbalance and tugging on sensitive nerve structures..

• Tip 3: Tighten the Straps. Adjust the straps so the backpack sits snugly against the back, with the bottom resting no more than four inches below the waist. This keeps the heaviest items close to the center of gravity, reducing sway and strain on the back.

  
  

2. Poor Desk Ergonomics and Posture

Whether you're sitting at a school desk or a home workstation, many students spend hours in a static, and often poor posture. This can lead to what's often called "student posture" and muscle fatigue, contributing to back and neck pain.

• Tip 1: Variability in posture is the BEST to fight STUDENT POSTURE: Sometimes slouch into a comfy position, sometimes sit in “perfect” posture and sometimes walk or stand. Ensure that you change positions throughout the study session to reduce strain and pressure on the same structures all the time.

• Tip 2: Sit well supported: sit with your feet on the floor. Ensure that when sitting, your feet are flat on the floor (or on a footrest) and your knees are at a 90-degree angle. This helps to maintain proper alignment of the spine.

• Tip 3: Support the Back. Use a chair with good lumbar support. If their chair lacks this, a rolled-up towel or a small cushion placed at the curve of your lower back can provide a simple and effective solution.

• Tip 4: Elbows at 90 Degrees. The desk height should allow you to rest your forearms comfortably, with their elbows bent at a 90-degree angle. This prevents prolonged hunching and reduces tension in the neck and shoulders.

  
  

3. Excessive Screen Time and "Tech Neck"

With online learning and social media, students are spending more time than ever looking down at screens. This forward head posture, commonly known as "tech neck," puts immense strain on the neck muscles and cervical spine. This can be a major cause of shoulder pain and back pain.

• Tip 1: Bring the Screen to Eye Level. We encourage you to use a laptop stand, stack of books, or a stand for your tablet or phone to bring the screen up to a neutral eye level.

• Tip 2: The "20-20-20 Rule." To combat eye strain and static posture, practice the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This also serves as a great reminder to stretch!

• Tip 3: Sphinx Pose Stretch. Lying on the floor on your stomach, place your elbows directly under your shoulders, with your forearms flat on the ground. Slowly lift your chest up while keeping your hips on the floor. This gentle back extension helps to counteract the forward-flexed posture of  the "tech neck” spine.

  
  

4. The Sedentary Lifestyle

A packed school schedule, homework, and screen time often mean less time for physical activity. A sedentary lifestyle can lead to weakened core muscles, poor endurance, and an increased risk of back and neck pain.

• Tip 1: “Motion is lotion." Set a timer to get up and move every 30-60 minutes. A simple walk around the room or a few jumping jacks can make a huge difference.

• Tip 2: Incorporate Stretching. Integrate a quick stretching routine into the day. Try a chest stretch (standing in a doorway and pushing the chest through) to open up the shoulders after sitting for a long time.

• Tip 3: Stay Active! Encourage participation in sports, outdoor physical activity, or study walks. Regular physical activity strengthens muscles, improves flexibility, and builds a resilient body.

  
  

5. Stress-Induced Muscle Tension

Academic pressure, social stress, and a lack of sleep can manifest physically as muscle tension, especially in the neck, shoulders, and upper back. This tension can lead to chronic aches and stiffness, causing shoulder pain and back pain.

• Tip 1: Mindful Breathing. When feeling overwhelmed, take a moment for deep, mindful breaths. Inhale slowly, letting the belly expand, and exhale completely. This helps calm the nervous system and can release physical tension.

• Tip 2: Gentle Neck Rolls. Slowly and gently roll the neck from side to side, then forwards and backwards. This helps to release tightness in the trapezius and other neck muscles.

• Tip 3: Shoulder Shrugs. Inhale and shrug the shoulders up towards the ears, holding for a few seconds. Then, exhale and let them drop, feeling the tension melt away. Repeat this a few times.

  
  

Getting ready for a new school year is an exciting time! By being mindful of these common issues and incorporating a few simple habits, you can set yourself and your family up for a healthy and pain-free start.

If you or a family member are experiencing persistent back, neck or shoulder pain, it’s a good idea to seek professional help. The physiotherapists at Lab Health are here to help you get to the root of the problem and create a personalized plan to get you back to feeling your best. As a leading provider of physiotherapy in Victoria, we're committed to helping our community thrive.