A good backpack can prevent many health problems, according to the Quebec Chiropractors’ Association (ACQ). With the start of the school year approaching, the association strongly encourages parents to put their child’s backpack through a simple five-point test. Whether you’re checking to see if the one you already have at home still fits or choosing a new one at the store, it only takes a few minutes to make sure it’s the right fit for your child. Size is the most important factor, according to the ACQ. “A good tip is to make sure the bottom of the backpack rests in the small hollow at the base of the back, just above the buttocks, and that it doesn’t extend beyond the shoulders,” says chiropractor Marie-Hélène Boivin. Since every child is different, having them present at the time of purchase allows you to see immediately if the model fits them. For the previous year’s backpack, this check helps determine if it’s still a good fit despite the child’s growth over the summer. “Everything is expensive, so we want a backpack that will last for the child’s entire school career, but backpacks are often much too big. If all the supplies fit and the bag sits well above the buttocks, snug against the back, you know the backpack is still good for another year,” says Boivin. Other key selection criteria to consider are the shoulder straps, the straps, the materials used, and the compartments. The ACQ recommends that shoulder straps should be at least 5 cm wide, padded, and adjusted to the same height. Once adjusted, the backpack should stay close to the back without being too tight. “As a mom, I often see in the schoolyard that the shoulder straps aren’t adjusted properly,” says the chiropractor. “You don’t want a backpack that’s slapping against the buttocks because the shoulder strap is too long and there’s a large gap between the back and the backpack.” When a child’s “head is tilted slightly too far forward, like a turtle’s,” that’s another sign that the shoulder straps are causing problems. “Then, if the child puts their hands under their shoulder straps and reflexively pulls on their backpack to keep it close. If a shoulder strap slips down, that’s another sign that the straps are poorly adjusted or that it’s not the right backpack,” adds Boivin. This essential everyday item should also be equipped with a chest strap and a waist belt, as these help keep the backpack stable. They must fit comfortably and be easy for the child to fasten on their own. In addition, the ACQ recommends choosing a backpack made of a lightweight yet durable material, “because children aren’t always gentle with their belongings,” and equipped with a padded back panel, which improves comfort and provides protection between the child’s back and the notebooks, books, and other items inside. The fifth and final tip from the Quebec Chiropractic Association is to choose a backpack with several compartments of varying sizes, which makes it easier to organize supplies, limits the movement of contents, and allows for proper weight distribution of school items. Possible serious consequences Failing to follow this advice can cause serious health problems, warns Boivin. “A backpack can be a decisive factor in the onset of pain in a child. It can lead to neck, shoulder, and trapezius pain, as well as tension in the upper back. If the backpack is worn incorrectly, it can also cause regular headaches and even postural problems,” she explains. “With tablets and smartphones, we already tend to hold our heads forward a lot,” she says. “Having a properly fitted backpack can prevent this kind of misalignment and postural changes.” Even when the right model has been chosen, adjustments may be necessary, the ACQ notes, because children grow and the contents of the backpack vary from day to day. Add to these factors winter coats, which require loosening the shoulder straps and buckles. This report by The Canadian Press was first published in French on Aug. 23, 2026.
