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Top 9 Tips to Improve your Child’s Posture

or call us today at 0207 884 0374

Many studies show that 30% of school age children have back and neck pain ( and that pain is commonly caused by bad posture or a heavy, badly fitting rucksack.  Follow these top 9 tips to improve your child’s posture:

  1. Buy the right size bag – suit the bag size to your child’s size.
  2. Buy canvas rucksacks not leather bags – they’re lighter and mould to your child better.
  3. Pack the bag correctly – pack the heavier items closer to your child’s back to avoid back strain & keep drinks in bottle holders outside the bag to avoid spillage.
  4. Don’t overload the bag. It should weigh less than 10% of their body weight.
  5. Encourage your child to only carry essential items and leave the rest in their locker or desk. Lifting the bag – teach your child to lift the bag with a straight back, bending at the knees.
  6. Make sure the bag sits above your child’s waist rather than hanging low and sitting on the hips.
  7. Advise your child not to sling their bag over one shoulder but to wear on both shoulders – straps should be tight enough to hold against the body.
  8. Encourage your child to stand up straight when carrying the bag.
  9. Advise your child to take the bag off when they do not need to carry it.


For more information, download our “Good Posture in Children is Important” Info Sheets here.

Are you concerned about your child’s posture?  Physiocomestoyou can check your child’s rucksack and advise on improvements that can be made at their home or school.  We can also check your child’s home desk set up and we can also provide advice for children and staff experiencing pain at their home or school through our Interactive posture workshop presentations.  Contact us today on 0207 884 0374 or email