How much does your child’s school backpack weigh?

How much does your child’s backpack weigh when they head off to school in the morning? It’s okay if you don’t.

The truth is that most parents don’t know but it’s important that you do. A backpack weighing more than 15% of your child’s bodyweight can damage their developing spine.

 A 2004 study from the University of California showed that 64% of students between ages 11-15 reported back pain from their backpacks, with 21% reporting the pain lasted more than 6 months.

1 in 3 Australian School Kids suffer from back pain, 68.6% of children using hand held devices and 53.7% of children carrying a shoulder bag on one shoulder are experiencing pain.

  1. Every Sunday empty out your child’s backpack & review what they have inside. You would be surprised what items accumulate inside that adds unnecessary weight. If this is a teenager, find out if they need to carry all their books all the time, or is their schedule Monday, Wednesday & Friday different from Tuesday & Thursday?
  2. Check the backpack straps for proper shoulder placement, making sure that the bottom of the backpack is two  inches above the waist & resting in the curve of the lower back.
  3. Continue weekly reminders that wearing the backpack on both shoulders prevents postural problems.
  4. Weigh your child’s backpack once a week to determine if it is within the safe range of 15% or less of your child’s body weight.
  5. If your child is not under regular wellness chiropractic care, check your child’s shoulder & head level at least once a month to determine if they are showing early signs of repetitive stress on their growing spine. A Family Wellness Chiropractor who is trained to detect the early signs can perform this exam. Like dentistry, early detection & correction is key to better spinal health.


Pack it Light Wear it Right

Smart Goals

Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.

Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?

Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?

Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?

Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?

Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?

Healthy Lunchbox Solutions

Join us on the 12th February from 10am – 11am for valuable tips on how to make lunch a nutritious and delicious part of their day.

Ditch the food battles and fill your kids lunch-boxes quickly and easily with healthy food that they will actually eat.

Kids with better health, improved behaviour and more focus is your bonus.

Could this help someone you know? Bring them along. Workshop will be held at the CHC Office. 

To confirm a place, please phone 9413 3090 or email