Backpacks, Sports & Screens: How Chiropractic Care Can Help Kids Cope

With summer about to kick into full gear, many families will be juggling a new rhythm—kids are off school, headed to summer camps, engaging in sports, or enjoying some well-earned screen time. But with all this activity comes the need to protect your child’s growing body from strain, poor posture, and preventable pain. Here's how chiropractic care can help your child stay healthy, comfortable, and active all summer long.

Backpack Basics for Camp & Summer Adventures

Backpacks aren’t just for school—they’re also a staple for day camps, summer programs, and weekend getaways. While they may seem harmless, improperly fitted or overloaded backpacks can lead to stiff necks, sore shoulders, and aching backs in children.

Tips for Choosing the Right Backpack:

• Wide, padded, adjustable shoulder straps: These distribute weight evenly and reduce strain.

• Back padding: Offers comfort and support for heavier loads.

• Chest and waist straps: Help distribute weight and prevent lower back strain.

• Lightweight materials: Nylon over leather helps keep weight down.

Fit Matters: Make sure the backpack rests snugly against your child’s back with the bottom just above their waistline. Adjustable straps help ensure the perfect fit.

Mind the Weight: A full backpack should weigh no more than 10–15% of your child’s body weight. For example:

• A 50 lb child → max 7.5 lbs

• A 100 lb child → max 15 lbs

• A 150 lb child → max 22.5 lbs

Teach Proper Use:

• Always use both shoulder straps

• Tighten straps so the pack sits 2 inches above the waist

• Bend both knees when lifting

• Use lockers or cubbies when available

• Pack smart: heaviest items closest to the back

• Take breaks and stretch shoulders and neck

Summer Sports and Activity Overload

Summer sports camps and outdoor activities are great for your child’s development—but they can also place stress on growing bodies.

Chiropractic Care Supports Active Kids by:

• Improving posture and flexibility

• Reducing injury risk

• Supporting muscle and joint recovery

• Promoting spinal alignment and healthy movement patterns

Chiropractic check-ups can also help manage growing pains and support your child through growth spurts.

Screen Time Still Happens in Summer

Even with extra daylight, screen time can spike during the summer months. Whether it’s gaming, YouTube, or FaceTiming friends, poor posture while using devices can lead to headaches, neck strain, and upper back pain—commonly known as “tech neck.”

Healthy Screen Habits:

• Use a stand or holder to bring screens to eye level

• Sit up straight with feet flat on the floor

• Take breaks every 20 minutes (use the 20-20-20 rule!)

• Support the device with both hands

• Alternate positions to reduce muscle fatigue

For computer use, be sure the monitor is at eye level and your child’s chair supports the lower back.

Why Chiropractic Helps Growing Bodies

Gentle, age-appropriate chiropractic adjustments can make a big difference during the summer months. Our chiropractors work with children to:

• Relieve tension from posture, screen use, and activity

• Improve energy and focus

• Ease discomfort from minor injuries or strains

• Encourage healthy spinal development

Keep Summer Fun—and Pain-Free

Summer should be full of adventure—not aches and pains. If your child complains of sore shoulders, headaches, or back pain, don’t wait. Early care can prevent more serious issues later on.

At Mint Integrative Health, our chiropractic team is here to support your child’s health through all seasons of life.

Book a summer wellness check-up today and help your child enjoy every moment of summer—pain-free and posture-strong!

Need advice on backpacks, screens, or sports injuries? Get in touch—our team is happy to help.