The Benefits of a Donkey Versus a Backpack to Protect Your Child’s Spine (and Nervous System)

Last Updated: Feb 2nd 2026

As a parent of a child that went to Albury High School, if you’ve ever tried to lift their bag when they get home, well, you know how heavy it can feel. Now imagine that load sitting on their growing spine and developing nervous system five days a week, year after year.

At House of Chiropractic, we regularly see children and teenagers experiencing postural strain linked to heavy backpacks. Surely a donkey is starting to sound like a great idea, right?

How a Child Should Carry a Backpack

As a local Albury family chiropractor, we are increasingly concerned about the physical and neurological stress modern school loads place on children. Watching students walking home from school across Albury Wodonga with oversized, heavy backpacks is concerning. Repetitive strain on a growing spine doesn’t just affect posture, it can contribute to tension patterns that influence how the nervous system functions.

From a neurologically-focused paediatric chiropractic perspective, spinal stress is about more than back pain. It’s about supporting healthy communication between the brain and body during key developmental years.

Research on Teenagers, Backpacks and Back Pain

Research shows teenagers with back pain are more likely to become adults with chronic back pain. Carrying a backpack over one shoulder increases uneven spinal loading. A study published in the Scandinavian Journal of Rehabilitative Medicine showed 53.7% of children experienced back pain when carrying a bag on just one side.

When weight sits too low on the spine, children lean forward to compensate. Over time, this can contribute to:

• Slouched posture

• Increased neck and shoulder tension

• Altered spinal curves

• Fatigue after school

The recommended limit is that a backpack should weigh no more than 10% of your child’s body weight. If your child weighs 30kg, their bag should not exceed 3kg including books, lunch and water bottle. Years ago, perhaps we would have owned a donkey, strapped our books to the sides and walked it to school. The benefits? Weed control, fertiliser and a family pet. Still sounds tempting.

How to Protect Your Child's Spine (and Nervous System)

If a donkey isn’t your thing, here are 5 simple ‘B’ guidelines to follow:

Both Shoulders – Ensure the bag is worn over both shoulders and straps are adjusted evenly.

Body Weight – Never let your child carry more than 10% of their body weight. (We suggest parents lift their child’s bag weekly to check how heavy it feels.)

Beside – Teach them to pack heavier items closest to their body to reduce forward strain.

Belt – Use the hip belt firmly so the hips, not just the shoulders and neck, absorb the load.

Be Pro-Active – Have their spine and nervous system checked to identify stress patterns early and prevent longer-term issues.

At House of Chiropractic in Albury, we look beyond posture alone. Our neurologically-focused approach assesses how spinal stress may be impacting your child’s nervous system regulation, movement patterns, and overall development.

Frequently Asked Questions

How heavy should my child’s backpack be?

A child’s backpack should be no more than 10% of their body weight. Heavier loads increase strain on the spine, muscles, and nervous system.

Can a heavy backpack affect my child’s nervous system?

Prolonged spinal stress can influence posture, muscle tension, and the way the brain communicates with the body. In growing children, this can contribute to fatigue, tension, and reduced regulation capacity.

What are signs my child’s backpack is too heavy?

Look for:

• Leaning forward while walking

• Complaints of neck, shoulder, or back pain

• Red strap marks on shoulders

• Headaches after school

• Slouched posture that doesn’t correct easily

Does posture really matter for kids?

Yes. Posture isn’t just about appearance — it reflects how the spine is supporting the nervous system. Healthy posture helps optimise movement, breathing, and overall regulation. However, in our office, we just don't assess posture alone. With our state-of-the-art neurological INSiGHT scans we are able to assess neurological function too, where and how deep a problem might be and what health concerns it may be contributing to. Assessing regulation is just as important as posture.

When should my child see a chiropractor?

If your child complains of back or neck discomfort, shows postural changes, experiences frequent headaches, behaviour changes, is anxious, has difficulty sleeping or you simply want peace of mind, a spinal and nervous system assessment is essential.

How is your approach different?

At House of Chiropractic, we use a neurologically-focused paediatric approach. This means we assess nervous system function , not just pain, and provide gentle, child-friendly care designed to support regulation and healthy development.

The benefit of a donkey versus a backpack may seem obvious, but if the backpack is the winner in your household, take proactive steps to minimise its impact. If you would like to have your child’s spine and nervous system assessed, contact House of Chiropractic in Albury on 02 6009 0999 to schedule a consultation. We love serving families across Albury, Wodonga and surrounding regions, because protecting their spine today supports their nervous system for years to come. 🤩