From Camp to Classroom: Preventing Backpack and School-Related Injuries
on Thursday, August 7, 2025
Summer in Oregon is winding down. As kids trade in sleeping bags for school bags, and parents get ready for earlier mornings, the shift back to school routines brings more than just supply lists and schedules — it often introduces a whole new set of physical strain and injury risks.
At Renew Physical Therapy, we see it every year: students showing signs of back, neck, or shoulder pain just a few weeks into the new school year, and parents quietly suffering from postural fatigue or carpool-related stiffness. Whether your child is starting first grade or you’re heading back to a desk-heavy work routine, the transition deserves physical attention — not just mental readiness.
Let’s explore the most common school-related injuries and what you can do today to avoid them — especially if you’re based in Portland, Clackamas, or Happy Valley.
What Causes Back-to-School Pain?
It’s easy to underestimate how disruptive small, daily habits can be over time. Here’s what we see most often in August and September:
Overloaded or Poorly Worn Backpacks
Children and teens often carry 15 to 25 percent of their body weight in school bags. When that load is slung over one shoulder or hangs too low, it leads to:
- Spinal compression
- Uneven posture
- Shoulder and neck strain
- Muscle fatigue
Extended Sitting at Desks or Screens
Whether it’s classroom time or after-school study, long sitting sessions cause:
- Tight hip flexors and hamstrings
- Slumped shoulders
- Increased lumbar and cervical pressure
- Reduced blood flow and circulation
Carpool and Commute Discomfort
Parents often suffer from stiffness due to repetitive driving and waiting. This sedentary strain — combined with stress and poor seating posture — frequently leads to:
- Low back pain
- SI joint dysfunction
- Neck and shoulder tension
Warning Signs to Watch For
Don’t wait for your child (or yourself) to start complaining about pain. Look for these common red flags:
- Consistent complaints of fatigue or soreness
- Changes in posture or walking patterns
- Difficulty concentrating due to discomfort
- Rubbing or shrugging one shoulder more often
- Frequent headaches linked to upper trap tension
These issues are especially common in growing kids in areas like Clackamas and Happy Valley, where long school bus rides and large backpacks are common.
Physical Therapy’s Role in Prevention and Recovery
At Renew PT, we help both students and parents stay ahead of school-year injuries through personalized physical therapy, posture training, and pain management strategies. Here’s what that looks like:
Backpack Assessments and Fitting Tips
We evaluate how a bag sits on the spine, distribute weight appropriately, and advise on proper adjustment. If you’re unsure whether your child’s backpack is contributing to pain, we can help.
Posture Re-Training
We provide ergonomic education and core/postural strengthening — ideal for students at desks and parents at computers.
Mobility and Flexibility Work
Tight hamstrings, hip flexors, and shoulder muscles are common this time of year. We use active stretching techniques to restore range of motion and prevent tension-related pain.
Pain Relief and Recovery Plans
Already feeling the effects of the school transition? Whether it’s shoulder tightness from carrying heavy bags or lower back pain from long driving commutes, we tailor treatment plans that focus on fast relief and long-term prevention.
Tips for a Healthy Transition Back to School
You don’t need a PT appointment to get started — although we’re happy to help. Here are some of our top injury-prevention strategies for families around Portland, Gresham, and beyond:
For Students
- Choose backpacks with padded straps and waist support
- Keep backpack weight under 10 to 15 percent of body weight
- Encourage two-strap use instead of slinging over one shoulder
- Ensure backpack hangs no lower than two inches below waistline
- Incorporate one to two minutes of posture breaks every 30 to 45 minutes
For Parents and Adults
- Adjust car seats to maintain upright lumbar support
- Use lumbar cushions or seat wedges for long commutes
- Set reminders to stretch during long work or driving sessions
- Watch out for postural changes when working on laptops at kitchen counters or couches
Back-to-School Doesn’t Have to Mean Back Pain
Don’t let the return of structure and responsibility rob your body of comfort. Whether you’re worried about your child’s posture or feeling that familiar neck twinge yourself, now is the time to take proactive steps to support your spine, muscles, and mobility.
Our team at Renew PT serves patients throughout Portland, Happy Valley, and Clackamas with personalized attention, supportive care, and effective outcomes. We’re here to help your family stay active, mobile, and pain-free — all school year long.
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
