Back-to-school season means new teachers, new schedules, and new routines. It also means heavier backpacks, longer hours sitting in classrooms, increased homework, and more time spent on laptops and other devices. While these activities are part of a successful school year, they can also contribute to neck, back, and shoulder discomfort if students aren’t practicing healthy posture and movement habits.

Whether your child is starting elementary school, heading into high school, or leaving for college, building good posture habits now can help reduce unnecessary strain throughout the year. This guide covers backpack safety, classroom and study ergonomics, simple stretches, and everyday tips to help students stay comfortable in the classroom, at home, and on the go.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Wearing a properly fitted backpack can help reduce unnecessary strain on the neck, shoulders, and back.
• Good posture while sitting, studying, and using electronic devices helps minimize muscle fatigue.
• Regular movement breaks throughout the day can reduce stiffness and improve comfort.
• Simple stretching exercises help counteract long periods of sitting.
• Physical therapy can help students experiencing persistent pain related to posture, backpack use, or repetitive activities.

By the Numbers: Student Posture and Backpack Safety

As students spend more time sitting, carrying backpacks, and using electronic devices, healthy posture becomes increasingly important. Research shows that poor movement habits and heavy loads can contribute to discomfort throughout the school year.

• Between 25% and 55% of school-aged children and adolescents report experiencing back pain, with prevalence increasing as children get older.
  Source: NIH / PMC: Back Pain in Children and Adolescents
• Research suggests that carrying a backpack weighing more than approximately 10% of a child’s body weight may increase spinal stress and discomfort.
  Source: NIH / PMC: Backpack Weight and Musculoskeletal Health in Schoolchildren
• More than half (50.4%) of U.S. teens ages 12 to 17 reported four or more hours of daily recreational screen time between 2021 and 2023.
  Source: CDC: Recreational Screen Time Among Children and Adolescents

Together, these findings highlight why healthy posture, smart backpack habits, and regular movement are important parts of keeping students comfortable throughout the school year.

If your child is experiencing ongoing neck, back, or shoulder pain during the school year, ATI Physical Therapy can help. Our licensed physical therapists provide personalized treatment plans to improve posture, reduce pain, and help students stay active in the classroom, on the field, and at home. In most cases, no physician referral is needed to begin care.

Schedule Now

Why Students Experience Neck, Back, and Shoulder Pain

Students today spend much of their day sitting. Hours in the classroom are often followed by homework, extracurricular activities, and recreational screen time. While each activity alone may seem harmless, the combination of prolonged sitting, repetitive movements, and carrying heavy backpacks can gradually place extra stress on muscles and joints.

The good news is that many posture-related aches and pains can be prevented with simple adjustments to daily habits. Learning how to carry a backpack properly, set up a comfortable study space, and take regular movement breaks can help students stay healthier throughout the school year.

Heavy Backpacks

An overloaded backpack forces the body to compensate by leaning forward or shrugging the shoulders. Over time, this can increase strain on the neck, upper back, shoulders, and lower back.

Students should carry only what they need each day and organize heavier books closer to their back to improve weight distribution.

Long Hours of Sitting

Whether students are sitting in class or completing homework, remaining in one position for extended periods can lead to muscle fatigue and stiffness.

Changing positions, standing up regularly, and stretching throughout the day helps improve circulation and reduce discomfort.

Poor Study Posture

Many students complete homework while sitting on beds, couches, or the floor with laptops resting in their laps. These positions often encourage rounded shoulders, forward head posture, and prolonged bending of the neck.

Creating a comfortable study space with appropriate chair height and screen positioning helps reduce unnecessary strain.

Increased Screen Time

Phones, tablets, computers, and gaming systems often require looking downward for extended periods. This forward head posture increases the workload on the muscles supporting the neck and upper back.

Holding devices closer to eye level and taking regular breaks can help reduce muscle fatigue.

Backpack Safety Tips

Choosing the right backpack is only part of the equation. How students pack and wear their backpack plays an equally important role in reducing strain throughout the school day.

Making a few small adjustments before leaving home each morning can help students carry books and supplies more comfortably.

Choose the Right Backpack

Select a backpack with:

• Wide, padded shoulder straps
• Multiple compartments to distribute weight evenly
• A padded back panel for comfort
• Adjustable shoulder straps
• A waist or chest strap for heavier loads when appropriate

Pack Smart

Place heavier books and supplies closest to the back panel to keep the weight centered over the body.

Avoid carrying unnecessary items that add extra weight throughout the day.

Wear Both Shoulder Straps

Using only one shoulder strap shifts the load to one side of the body and may contribute to muscle fatigue and uneven posture.

Always wear both shoulder straps and adjust them so the backpack rests snugly against the middle of the back rather than hanging low.

Watch the Weight

As a general guideline, experts recommend keeping a backpack at or below approximately 10% of a student’s body weight whenever possible.

If a backpack consistently feels too heavy, encourage students to clean it out regularly or utilize lockers when available.

Study Space Ergonomics

A well-designed study space helps students maintain a more comfortable posture while completing homework or attending virtual classes. The goal isn’t perfect posture all day. It’s creating an environment that encourages neutral positioning and makes it easier to move throughout study sessions.

Students don’t need an expensive ergonomic desk or chair to benefit. Simple adjustments to seating, screen placement, and lighting can make a meaningful difference.

Sit with Good Support

Choose a chair that allows both feet to rest flat on the floor or on a footrest. Sit with your back supported against the chair instead of perching on the edge of the seat.

Position Your Screen at Eye Level

If using a laptop for extended periods, consider raising the screen with books or a laptop stand and using an external keyboard and mouse. Looking straight ahead instead of downward helps reduce strain on the neck and upper back.

Keep Frequently Used Items Close

Place books, notebooks, and school supplies within easy reach to avoid repeatedly twisting or reaching across your desk.

Avoid Studying in Bed

While studying in bed may feel comfortable, it often encourages slouching and prolonged neck flexion. Whenever possible, complete homework at a desk or table with good back support.

Take Regular Movement Breaks

Aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes. Even short movement breaks can help reduce stiffness and improve focus.

Simple Exercises for Students

Sitting in class, carrying a backpack, and completing homework can all contribute to muscle tightness throughout the day. These simple exercises can help improve posture, maintain mobility, and reduce stiffness. They require little or no equipment and can be performed at home or during study breaks.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged reading, computer work, and phone use.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the day.

Why it helps: Moving out of a seated posture helps restore mobility through the upper back, counteracts slouching, and can relieve tension in the neck and shoulders.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting on the door frame.
• Step forward until you feel a gentle stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Helps stretch tight chest muscles that contribute to rounded shoulders and poor posture.

Shoulder Blade Squeezes

• Sit or stand tall with your arms relaxed at your sides.
• Gently squeeze your shoulder blades together.
• Avoid shrugging your shoulders.
• Relax slowly.

Hold for 5 seconds. Perform 10 repetitions.

Why it helps: Strengthens the muscles that support good posture and helps reduce upper back fatigue.

Hip Flexor Stretch

• Step one foot forward into a lunge position.
• Keep your back upright while gently shifting your weight forward.
• You should feel a stretch along the front of the hip on your back leg.

Hold for 30 seconds on each side. Repeat 2 to 3 times.

Why it helps: Prolonged sitting can tighten the hip flexors. Stretching these muscles supports better posture and helps reduce lower back stiffness.

When to See a Physical Therapist

Occasional soreness after carrying a heavy backpack or spending extra time studying is common. However, ongoing pain should not be considered a normal part of growing up.

If a student experiences recurring neck, back, or shoulder pain, headaches related to posture, numbness or tingling, pain that limits participation in sports or other activities, or discomfort that persists despite improving posture and reducing backpack weight, a physical therapy evaluation may help identify the underlying cause.

A physical therapist can assess posture, flexibility, strength, movement patterns, and backpack fit to develop an individualized treatment plan. Therapy may include stretching, strengthening exercises, manual therapy, posture education, and recommendations for improving study ergonomics and daily movement habits.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should my child’s backpack be?

Many experts recommend keeping a backpack at or below approximately 10% of a child’s body weight whenever possible. Regularly removing unnecessary items can help reduce strain.

Is poor posture harmful for students?

Poor posture isn’t usually harmful by itself, but remaining in one position for long periods may contribute to muscle fatigue, stiffness, and discomfort over time.

How often should students take movement breaks?

Students should aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes during homework or extended study sessions.

Can using a laptop cause neck pain?

Yes. Looking down at a laptop screen for prolonged periods can contribute to forward head posture and neck strain. Raising the screen and using an external keyboard can help improve ergonomics.

Can physical therapy help improve posture?

Yes. Physical therapists can evaluate posture, movement, flexibility, and strength while providing individualized exercises and education to help reduce discomfort and improve movement patterns.

The post Back-to-School Posture Guide: Neck, Back, and Shoulder Tips for Students appeared first on ATI.

By the middle of the year, many people have settled into daily work routines without giving much thought to their workstation setup. Whether you’re working from home, in an office, or splitting time between both, hours spent sitting at a poorly arranged desk can gradually contribute to neck pain, back pain, shoulder tension, and wrist discomfort.

The good news is that improving your workspace doesn’t have to mean buying expensive equipment. Small changes to your chair, monitor, keyboard, and daily movement habits can reduce unnecessary strain and help you work more comfortably. This guide explains how to build a healthier workstation, incorporates expert insights from an ATI Physical Therapy clinician recently featured by Fit&Well, and outlines when physical therapy may help if pain persists.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Small ergonomic adjustments can reduce stress on your neck, back, shoulders, and wrists.
• Sitting in one position for long periods can contribute to stiffness and discomfort.
• Regular movement breaks are just as important as proper workstation setup.
• Good posture is about reducing strain, not maintaining a perfectly upright position all day.
• Physical therapy can help address persistent pain related to desk work.

By the Numbers: Desk Work and Musculoskeletal Pain

Millions of Americans spend most of their workday sitting, making workstation setup an important part of overall musculoskeletal health.

• In one study of desk-based workers, 43.3% reported neck pain during the previous year, and 28.3% experienced work-related neck pain.
  Source: NIH / PMC: Work-Related Neck Pain Among Desk Job Workers
• Nearly 60% of office workers reported musculoskeletal pain in at least one body region, with the neck, shoulders, and lower back among the most commonly affected areas.
  Source: NIH / PMC: Ergonomic Factors and Upper-Body Pain Among Office Workers
• Computer workers may be two to three times more likely to develop chronic neck pain than the general population.
  Source: NIH / PMC: Effectiveness of Exercise in Office Workers With Neck Pain

These statistics reinforce an important point: discomfort isn’t simply part of office work. Proper workstation setup, regular movement breaks, and healthy posture habits can significantly reduce strain on your body over time.

If desk work is causing ongoing neck, back, shoulder, or wrist pain, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, improve mobility, and help you feel more comfortable throughout your workday. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Desk Work Can Lead to Pain

Working at a computer doesn’t automatically cause pain, but repeating the same posture for hours each day can place stress on muscles and joints. Even a well-designed workstation can’t completely eliminate discomfort if you rarely change positions or take movement breaks.

The combination of prolonged sitting, repetitive typing, and poor monitor positioning often contributes to gradual aches that become more noticeable over time.

Sitting Too Long

Remaining in one position reduces circulation and increases muscle fatigue. Over time, this can contribute to stiffness in the neck, shoulders, lower back, and hips.

Poor Monitor Placement

Looking too far down or up at your screen places unnecessary stress on your neck. Keeping your monitor at eye level can help promote a more comfortable posture.

Keyboard and Mouse Position

Arms that reach too far forward or wrists that remain bent while typing can increase tension in the shoulders, forearms, and hands.

Lack of Movement

The body is designed to move. Standing, stretching, or taking a brief walk every 30 to 60 minutes helps improve circulation and reduce stiffness.

ATI Expert Insight

Poor workstation setup doesn’t just affect your comfort. Over time, it can change the way your body moves.

Daniel Kline, PT, DPT, a physical therapist with ATI Physical Therapy, recently shared with Fit&Well that prolonged sitting and computer work commonly contribute to rounded shoulders, forward head posture, and tightness through the chest and upper back. He emphasized that pairing proper workstation ergonomics with regular stretching and strengthening exercises can help reduce discomfort, improve posture, and support healthier movement throughout the workday.

Related Reading: The Four Most Effective Stretches for Rounded Posture From Sitting at a Desk

Simple Ergonomic Changes That Can Help

Many workstation improvements require little or no cost. Small adjustments to your setup can reduce unnecessary strain without completely changing how you work. Combined with regular movement and targeted stretching, these changes can help you stay more comfortable throughout the workday.

Raise Your Monitor

Position the top of your monitor at or just below eye level so you can look straight ahead without tilting your head.

Support Your Lower Back

Choose a chair that supports the natural curve of your lower back, and keep both feet flat on the floor or on a footrest.

Keep Elbows Close

Your elbows should remain close to your sides at roughly a 90-degree angle while typing or using your mouse.

Relax Your Shoulders

Avoid shrugging your shoulders or reaching excessively for your mouse. Keep frequently used items within easy reach.

Change Positions Often

There is no such thing as perfect posture all day. The best posture is your next posture. Aim to stand, stretch, or walk briefly every 30 to 60 minutes.

Desk Exercises Recommended by ATI Physical Therapy

The following exercises are commonly recommended by ATI Physical Therapy clinicians to help improve posture, reduce muscle tension, and counteract the effects of prolonged desk work. Several of these movements were recently highlighted by ATI physical therapist Daniel Kline, PT, DPT, in his Fit&Well interview discussing posture and desk ergonomics.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting against the frame.
• Step forward until you feel a stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Opens the chest and helps counteract rounded shoulders caused by prolonged sitting.

Prayer Stretch

• Place your palms together in front of your chest.
• Slowly lower your hands while keeping your palms together.
• Stop when you feel a stretch through your wrists and forearms.

Hold for 20 to 30 seconds. Repeat 3 times.

Why it helps: Reduces stiffness in the wrists and forearms from prolonged typing and mouse use.

Band External Rotation

• Hold a resistance band with your elbows tucked against your sides.
• Rotate your hands outward while keeping your elbows in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Strengthens the rotator cuff and upper back muscles that support healthy shoulder posture.

Band Shoulder Extension

• Hold a resistance band with your arms straight.
• Pull the band backward toward your hips.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Activates the muscles that pull the shoulders back into better alignment.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged computer work.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the workday.

Why it helps: Moving out of your desk posture is one of the best ways to reduce stiffness. Extending and rotating your upper back helps restore mobility, counteracts a hunched sitting position, and can relieve tension in the neck and shoulders.

When to See a Physical Therapist

Minor stiffness after a long workday often improves with movement, but persistent pain, numbness, tingling, or headaches related to desk work should not be ignored. Addressing symptoms early may help prevent more significant problems from developing.

A physical therapist can assess your posture, movement patterns, flexibility, strength, and workstation setup to identify factors contributing to your discomfort. Treatment may include targeted exercises, manual therapy, ergonomic recommendations, and strategies to help you move more comfortably throughout the workday.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

Aim for a comfortable, supported posture with your feet flat on the floor, elbows close to your body, and your monitor at eye level.

How often should I stand while working?

Standing or walking for a few minutes every 30 to 60 minutes can help reduce stiffness and muscle fatigue.

Can poor ergonomics cause neck pain?

Yes. Poor monitor placement, unsupported posture, repetitive movements, and prolonged sitting can all contribute to neck discomfort.

Can physical therapy help with desk-related pain?

Yes. Physical therapy can identify movement limitations, improve strength and flexibility, recommend ergonomic adjustments, and help reduce pain associated with prolonged desk work.

The post Mid-Year Desk Reset: How Small Setup Changes Can Reduce Pain appeared first on ATI.

Backpacks are not just a school-year issue. During the summer, kids often carry bags for camp, vacations, sports, sleepovers, day trips, and airport travel. Water bottles, snacks, tablets, sports gear, extra clothes, sunscreen, and camp supplies can add up quickly. When bags are too heavy or worn improperly, they can place unnecessary stress on the back, shoulders, and neck. This guide explains how to choose and wear a backpack safely, common signs of strain, and simple ways to help kids stay comfortable and active during summer activities.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Heavy or poorly fitted backpacks can contribute to back, neck, and shoulder discomfort.
• A child’s backpack should generally stay within 10 to 15 percent of their body weight.
• Wearing both shoulder straps helps distribute weight more evenly.
• Summer camp, sports, travel, and day trips can all create backpack-related strain.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

What Backpack Safety Matters

Many families think backpack-related strain is mostly limited to the school year, but kids often continue carrying bags regularly during the summer months. Camp supplies, sports gear, travel bags, and activity backpacks can still place repeated stress on growing muscles and joints.

Summer bags can also be heavier than expected. A backpack packed with a large water bottle, lunch, towel, extra clothes, books, electronics, sunscreen, and sports gear may put more strain on a child’s body than parents realize. Long walks through airports, amusement parks, campsites, or sports complexes can make that strain worse.

When kids carry too much weight or wear a backpack incorrectly, they may lean forward, round their shoulders, shift weight to one side, or change the way they walk. These adjustments may seem small, but over time, they can contribute to soreness in the back, neck, and shoulders.

Building safer backpack habits year-round can help kids move more comfortably during summer activities and support better posture as they grow.

By the Numbers: Backpack Use and Child Health

Backpack-related discomfort is common among school-age children and adolescents, and summer activities can continue many of the same movement and carrying demands.

• Keep backpack weight under 10 to 15 percent of a child’s body weight. The American Academy of Pediatrics says backpacks should not weigh more than 15 percent of a child’s body weight, while Children’s Hospital Los Angeles cites the AAP’s 10 to 15 percent recommendation. For an 80-pound child, that means about 8 to 12 pounds max. (HealthyChildren.org)
• Watch the fit, not just the weight. Nationwide Children’s Hospital recommends weighing both the child and the backpack, keeping the load at no more than 10 percent of body weight, and adjusting straps so the pack does not sit more than 4 inches below the waistline. (NationwideChildrens.org)
• Support strength and movement outside of backpack use. The World Health Organization recommends that children and adolescents ages 5 to 17 get at least 60 minutes of moderate-to-vigorous physical activity daily, with muscle- and bone-strengthening activities at least 3 days per week. (World Health Organization)

These trends highlight why proper backpack use and movement habits matter throughout the year, including during summer travel and camp activities.

Signs a Backpack May Be Too Heavy

Kids may not always recognize when a backpack is placing too much strain on their body. In many cases, signs of discomfort develop gradually and may first show up as changes in posture, movement, or energy levels during activities. Paying attention to these early warning signs can help prevent minor soreness from becoming more persistent discomfort.

Leaning Forward While Walking
If a child leans forward to balance the backpack, it may be too heavy or poorly positioned.

Shoulder or Neck Discomfort
Straps that dig into the shoulders or complaints of soreness may indicate excess load or improper fit.

Red Marks or Pressure Areas
Visible marks on the shoulders after removing the backpack may suggest the weight is not being distributed properly.

Changes in Posture
Rounded shoulders or difficulty standing upright can signal that the backpack is contributing to strain.

Trouble Putting the Backpack on or Taking It Off
If a child struggles to lift the backpack, swings it awkwardly onto one shoulder, or needs help carrying it, the load may be too heavy.

Fatigue During Normal Activities
If a child tires quickly while walking through camp, the airport, or a day trip location, the backpack may be adding unnecessary stress.

If your child is experiencing back, neck, or shoulder discomfort related to backpack use or activity, come to ATI Physical Therapy for an initial evaluation. We will build a personalized plan around your child’s needs and goals. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How to Choose the Right Backpack

The right backpack can make a big difference in comfort and posture. When choosing a backpack for camp, travel, or daily activities, look for features that help distribute weight and reduce pressure.

Choose Wide, Padded Shoulder Straps
Wide straps help spread pressure across the shoulders. Thin straps can dig into the skin, especially when the bag is heavy.

Look for a Padded Back
A padded back can improve comfort and help prevent hard items inside the bag from pressing into the child’s back.

Use Multiple Compartments
Compartments make it easier to distribute weight evenly. They also help keep heavier items closer to the body.

Consider Chest or Waist Straps
For longer walks, travel days, or outdoor activities, chest or waist straps can help stabilize the backpack and reduce shifting.

Keep the Backpack Lightweight
The backpack itself should not add unnecessary weight. Choose a bag that is sturdy but not bulky.

Match the Backpack to the Activity
A full hiking-style backpack may be useful for outdoor camping or travel, but it may be too large for everyday use. For shorter activities, a smaller bag may help prevent overpacking.

How to Improve Backpack Safety

Small adjustments to backpack setup and carrying habits can make a significant difference in comfort and posture. The goal is not to avoid backpacks entirely, but to reduce unnecessary stress while helping kids move naturally and comfortably during travel, camp, and other activities.

Use Both Shoulder Straps
Wearing both straps helps distribute weight evenly across the body and reduces strain on one side.

Adjust the Fit
The backpack should sit close to the body and rest slightly above the waist, not hanging low.

Pack Heavier Items Close to the Back
Placing heavier objects near the center of the back helps improve balance and reduce pulling forces.

Lighten the Load
Encourage kids to carry only what they need and remove unnecessary items regularly.

Simple Exercises to Support Posture and Comfort

Movement and posture exercises can help support strength, flexibility, and overall comfort during periods of increased backpack use. These exercises are simple, quick, and appropriate for most school-age children. Performing them consistently can help reduce stiffness and support healthier posture during daily activities.

Move slowly and stop if pain increases.

Shoulder Blade Squeezes

• Sit or stand upright
• Gently squeeze shoulder blades together
• Hold for 2 seconds
• Perform 2 sets of 10 repetitions

Wall Posture Hold

• Stand with head, shoulders, and back against a wall
• Hold posture while breathing normally
• Hold for 20 seconds
• Repeat 3 times

Chest Stretch

• Stand in a doorway with forearms on each side
• Gently lean forward until a stretch is felt in the chest
• Hold for 20 to 30 seconds
• Repeat 2 times

Shoulder Rolls

• Sit or stand tall.
• Slowly roll the shoulders backward in a comfortable circle.
• Perform 10 repetitions.
• Repeat as needed after carrying a backpack.

When to See a Physical Therapist

Occasional soreness after a long day of travel or activity may improve with rest, lighter packing, and better backpack fit. But if pain continues, worsens, or begins affecting daily activities, it may be time to seek guidance. Parents should consider physical therapy if a child:

• Regularly complains of back, neck, or shoulder pain.
• Changes posture while walking or standing.
• Avoids activities because of discomfort.
• Has pain that does not improve after adjusting backpack weight or fit.
• Experiences discomfort during camp, sports, travel, or school activities.

A physical therapist can evaluate posture, movement, strength, and flexibility to identify factors contributing to discomfort. They can also recommend strategies to improve backpack fit, carrying habits, and overall movement patterns.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should a child’s backpack be?
A child’s backpack should generally weigh no more than 10 to 15 percent of their body weight. A child should also be able to stand upright, walk comfortably, and put the backpack on without struggling.

Is carrying a backpack on one shoulder bad?
Carrying a backpack on one shoulder can place uneven stress on the neck, shoulders, and back. Wearing both straps helps distribute weight more evenly.

Can backpacks affect posture?
Heavy or poorly fitted backpacks may contribute to posture changes and discomfort over time.

What should kids pack for summer camp without making the backpack too heavy?

Pack only what is needed for the day. Common items like water bottles, snacks, sunscreen, towels, extra clothes, books, and sports gear can add weight quickly. Place heavier items close to the back and remove unnecessary items daily.

Can physical therapy help with backpack-related pain?
Yes. Physical therapy can help improve posture, strength, and movement patterns that contribute to discomfort.

The post Backpack Safety for Kids: Summer Travel and Camp Edition appeared first on ATI.

Spending hours on phones, laptops, and tablets is pretty normal now, but your neck and shoulders don’t always love it. Neck and shoulder pain from screens is increasingly common, especially for people who work at a desk, use computers all day, or scroll on their phones throughout the evening. This guide explains how screen use affects posture, why it leads to discomfort, and what you can do to reduce pain and protect your neck and shoulders long term.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Screen use often places the neck and shoulders in strained positions for long periods.
• Poor posture and sustained positions contribute to neck and shoulder pain over time.
• Small adjustments to workspace setup, daily habits, and posture can reduce discomfort.
• Persistent neck or shoulder pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Screens Cause Neck and Shoulder Pain

Neck and shoulder pain related to screen use usually develops slowly, often without a clear moment of injury. Many people do not realize how much time they spend with their head tilted forward or shoulders rounded until discomfort sets in and becomes hard to ignore.

When you look down at a phone or lean toward a computer screen, your head shifts forward from its neutral position. Being in a single position for too long, as well as a forward posture, increases the workload on the muscles and joints that support your head, neck, and upper back.

Over time, holding this position for hours can fatigue the upper back and neck muscles and increase tension across the shoulders. Limited movement, stress, and a poorly set-up workstation can add to the strain, which is why symptoms often feel worse at the end of the day, after long work sessions, or first thing in the morning.

By the Numbers: Screen Use and Neck and Shoulder Pain

Research continues to show just how common neck and shoulder discomfort has become among people who spend much of their day using screens. These numbers help put everyday aches and stiffness into context.

• In one study of office workers, 55 percent reported neck pain and 38 percent reported shoulder pain in the past 12 months (National Institutes of Health).
• In a screen time study that grouped people by smartphone usage, neck-related disruption to work or study was reported by 27.5 percent in the high usage group (National Institutes of Health).
• In a survey of computer users, neck pain was reported by 60.3 percent and shoulder pain by 49.6 percent (National Institutes of Health).

If you or a loved one is experiencing neck or shoulder pain related to screen use, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How Screen Posture Affects the Neck and Shoulders

The way you sit, look, and move while using screens directly affects how your neck and shoulders feel. Certain posture patterns show up repeatedly in people with screen-related pain, and understanding them is the first step toward improvement.

Forward Head Posture

Forward head posture occurs when your head moves in front of your shoulders while looking at a screen. This position forces the muscles in the back of your neck and upper back to work harder to support the weight of your head, which can lead to fatigue and soreness.

Rounded Shoulders

Rounded shoulders often develop during typing or scrolling. Over time, this posture can tighten the chest muscles and weaken the upper back, creating an imbalance that contributes to shoulder tension and discomfort.

Limited Movement

Even with good posture, staying in one position for too long can cause stiffness. Lack of movement reduces circulation and allows muscle tension to build in the neck and shoulders.

Common Signs Your Screen Habits Are Causing Pain

Screen-related neck and shoulder pain does not always start as sharp or intense discomfort. Many people notice subtle changes first that gradually become more persistent.

• Stiffness in the neck or shoulders after work or scrolling
• Aching between the shoulder blades
• Headaches that seem to start at the base of the skull
• Reduced range of motion when turning your head
• Shoulder tightness or heaviness while typing

How to Reduce Neck and Shoulder Pain from Screens

Reducing neck and shoulder pain from screens does not require a perfect workstation or major lifestyle changes. Small, consistent adjustments to how you position yourself and how often you move can make a meaningful difference.

Adjust Screen Height

Screen height plays a major role in head and neck position. When screens are too low, people naturally lean forward, increasing strain on the neck and upper back. Ideally, the midpoint of your screen should be at about eye level, so you are not constantly looking down or craning your neck. Screen distance matters too. Keeping your screen about an arm’s length away can help reduce visual strain and prevent the gradual “drifting” toward the screen that often leads to a slouched posture over time.

Check Your Sitting Posture

Posture awareness helps reduce unnecessary tension throughout the neck, shoulders, and upper back. Sitting with your head stacked over your shoulders and your shoulders relaxed helps distribute the load more evenly. Aim to keep your elbows bent at about 90 degrees with your keyboard close enough that your shoulders do not creep upward and your feet should rest flat on the floor for stability.

Take Movement Breaks

Your best posture is your next posture. Movement breaks help interrupt long periods of static posture. Even brief standing or stretching breaks can help reset muscle tension.

Limit Prolonged Head Positions

Phone use often encourages looking down for long periods. Bringing your phone closer to eye level helps reduce neck strain during scrolling or texting.

Simple Neck and Shoulder Stretches for Screen Users

Stretching and gentle movement can help relieve tension that builds up during screen time. These exercises are designed to promote comfort and mobility, not push through pain. They can be done at home or at work and are most effective when practiced regularly. Aim to do these stretches one to two times per day, especially after long periods of screen use. Each movement should be slow and controlled, held for 10 to 20 seconds, and repeated two to three times. Move slowly, breathe normally, and stop if pain increases.

Neck Range of Motion

Slow, controlled head turns and side bends help reduce stiffness and restore comfortable movement.

Shoulder Rolls

Rolling the shoulders backward and forward helps release tension in the upper back and shoulder area.

Chest Opening Stretch

Opening the chest by gently squeezing the shoulder blades together helps counter rounded posture from screen use.

When to See a Physical Therapist

If neck or shoulder pain keeps returning, lasts more than a few days, or interferes with work, sleep, or daily activities, a physical therapy evaluation can help. A licensed physical therapist can assess posture, movement patterns, and your work or home setup, then build a plan designed around your needs and goals.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Can screen posture really cause neck pain?
Prolonged forward head posture and limited movement breaks can contribute to or worsen muscle strain and stiffness in the neck and shoulders. These issues are often multifactorial and may also be influenced by stress, poor sleep, and previous injury.

How often should I take breaks from screens?
Short movement breaks every 30 to 60 minutes are a good target for most people.

Is shoulder pain related to computer use common?
Yes. Rounded shoulders, static posture, and repetitive positioning can contribute to shoulder tension and discomfort.

Can physical therapy help with tech posture?
Yes. Physical therapy addresses posture, strength, mobility, and daily habits that contribute to neck and shoulder pain.

The post Neck and Shoulder Pain from Screens: A 2026 Guide to Tech Posture appeared first on ATI.

Starting the year with fitness goals is exciting, but workout injuries can quickly slow progress and affect motivation. Many common exercise injuries happen when the body is pushed too hard, too fast, or without proper technique. Understanding the most common workout injuries, why they happen, and how to prevent them can help you stay active, consistent, and confident throughout the year.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Muscle strains and joint pain are among the most common workout injuries.
• Poor form and sudden increases in intensity raise injury risk.
• Warm ups, proper technique, and gradual progression help protect your body.
• Ongoing or recurring pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Workout Injuries Happen

Workout injuries often occur when the body is asked to perform movements or handle loads it is not fully prepared for. This is especially common when starting a new fitness routine or returning to exercise after time away. Muscles, tendons, and joints need time to adapt to increased demands.

Injuries are more likely when workouts progress too quickly, warm-ups are skipped, or technique breaks down due to fatigue. Over time, repeated stress without adequate recovery can lead to irritation, strain, or pain that interferes with training.

By the Numbers: Workout Injuries and Trends

Workout-related injuries are common, but many can be prevented with smart training habits.

• Strength training and gym activities are frequently associated with musculoskeletal injuries such as sprains and strains, particularly involving the back and shoulders (National Institutes of Health).
• Overexertion and strenuous movement are among the most common mechanisms of injury reported in fitness facility settings (National Institutes of Health).
• Injury prevention guidance consistently emphasizes warm-ups, proper technique, and gradual progression to help reduce injury risk during exercise (Harvard Health Publishing).

If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

The 5 Most Common Workout Injuries

Below are the workout injuries physical therapists most often see in people who lift weights, train at the gym, or increase their activity level. These injuries can develop suddenly or build over time, depending on movement patterns and training habits.

Muscle Strains

Muscle strains are one of the most common exercise injuries. They occur when muscle fibers or tendons are overstretched or overloaded, often during lifting, sprinting, or sudden changes in movement. Fatigue, poor warm-ups, and lifting heavier than the body is ready for can increase the risk of strains.

Strains commonly affect the lower back, hamstrings, shoulders, and calves, and may cause pain, weakness, or limited movement.

How to avoid them:

• Warm up with dynamic movements before workouts
• Increase weight and intensity gradually
• Prioritize proper form over heavier loads

Shoulder Injuries

Shoulder injuries frequently occur during pressing, pulling, and overhead exercises. Because the shoulder joint allows a wide range of motion, it depends heavily on muscle control and stability. Weak stabilizing muscles, poor posture, or excessive weight can place unnecessary stress on the shoulder.

Shoulder pain may feel like aching, pinching, or discomfort during lifting or reaching.

How to avoid them:

• Strengthen the rotator cuff and upper back muscles
• Avoid lifting more weight than you can control
• Maintain stable shoulder positioning during exercises

Lower Back Pain

Lower back pain is a common complaint among people who lift weights or perform compound movements. This often happens when core muscles are not providing enough support or when lifting mechanics place extra strain on the spine.

Limited hip mobility, fatigue, or rounding the back during lifts can increase stress on the lower back.

How to avoid them:

• Engage your core during every lift
• Use proper hip hinge mechanics
• Avoid rounding your lower back under load

Knee Pain

Knee pain during workouts often appears during squats, lunges, jumping, or running. While the knee is a strong joint, it relies on surrounding muscles for stability. Weakness or imbalance in the hips, quadriceps, or hamstrings can shift stress to the knee.

Symptoms may include soreness around the kneecap, stiffness, or discomfort when bending or straightening the leg.

How to avoid it:

• Strengthen the quadriceps and hamstrings evenly
• Monitor knee alignment during lower body exercises
• Avoid locking the knee forcefully at the top of movements

Elbow and Forearm Strains

Elbow and forearm strains are common with repetitive gripping and pulling movements such as rows, pull ups, and curls. These injuries often develop gradually when tendons are stressed repeatedly without enough recovery.

Pain may show up as aching, tenderness, or weakness during gripping or lifting.

How to avoid them:

• Balance grip-intensive exercises with rest days
• Strengthen the forearms and wrists
• Use controlled movements with appropriate weight

How to Avoid Workout Injuries

Preventing workout injuries does not mean avoiding exercise. It means training in a way that supports long-term strength, mobility, and recovery. Small adjustments to how you prepare, move, and recover can significantly reduce injury risk.

The strategies below focus on protecting joints, improving movement quality, and allowing the body to adapt safely.

Warm Up Thoroughly

A proper warm-up increases blood flow, improves mobility, and prepares muscles and joints for activity. Warming up helps reduce stiffness and improves movement quality before lifting or cardio.

Use Proper Form

Good form ensures exercises target the right muscles while reducing unnecessary stress on joints and connective tissue. Even small technique issues can add up over time.

Progress Gradually

Gradual increases in weight, repetitions, or workout frequency give your body time to adapt. Slow progression supports strength gains while lowering injury risk.

Rest and Recover

Recovery allows muscles and tissues to repair and grow stronger. Training without adequate rest increases the likelihood of overuse injuries and setbacks.

When to See a Physical Therapist

If pain lingers, keeps returning, or limits your movement during workouts, a physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, identify contributing factors, and create a personalized plan to support safe training.

If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Are workout injuries preventable?
Many workout injuries can be prevented with proper warm ups, technique, and gradual progression.

Is soreness normal after exercise?
Mild soreness is common, but sharp or persistent pain is not.

How soon should I see a physical therapist?
If pain lasts more than a few days or affects movement, an evaluation is recommended.

Can physical therapy help with exercise planning?
Yes. Physical therapists can help tailor workouts to your goals and physical needs.

The post The 5 Most Common Workout Injuries and How to Avoid Them This Year appeared first on ATI.

Waking up with neck pain or stiffness is common, but it is not something you have to accept as normal. Morning neck pain is often linked to sleep position and pillow support. This article explains why your neck hurts when you wake up, simple fixes you can try at home, and when physical therapy can help you feel better and prevent ongoing discomfort.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Morning neck pain is often related to sleep position and pillow support.
• Small changes to sleep setup and daily movement can reduce morning neck pain.
• Ongoing or worsening neck pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Your Neck Hurts in the Morning

Waking up with a stiff or sore neck is a common experience, especially during colder months or periods of increased screen time. In many cases, morning neck pain develops when your head and neck stay in one position for hours without proper support. If your pillow is too high, too flat, or worn out, it can place your neck in awkward angles that strain muscles and joints overnight.

Sleep position plays a major role. Stomach sleeping forces the neck to stay rotated for long periods, which can irritate joints and soft tissues. Side and back sleepers may also wake up sore if their pillow does not support the natural curve of the neck.

Stress can also play a role. Jaw clenching, shallow breathing, and shoulder tension may continue into sleep, preventing neck muscles from fully relaxing overnight.

By the Numbers: Neck Pain and Sleep

Neck pain is extremely common and often connected to sleep quality and daily habits.

• Up to 70 percent of adults experience neck pain at some point in their lives, with posture and movement habits contributing to symptoms (National Institutes of Health, PubMed Central: The Prevalence of Neck Pain in the World Population).
• One in three adults does not get enough sleep, and insufficient sleep is common across the United States (Centers for Disease Control and Prevention: FastStats Sleep in Adults).
• Prolonged use of computers and digital devices, along with the static postures often associated with screen time, has been linked to neck and shoulder discomfort in the scientific literature (National Institutes of Health, PubMed Central: A Literature Review of Neck Pain Associated With Computer Use).

Together, these factors help explain why neck pain often feels worse in the morning.

If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.

If you or a loved one is experiencing ongoing neck pain, stiffness, or limited movement, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Common Causes of Morning Neck Pain

Morning neck pain often reflects how your neck is supported and used across a full day, not just while you sleep. Certain habits and setups tend to place more strain on the neck overnight, especially when muscles do not fully relax. The factors below are some of the most common contributors physical therapists see in people who regularly wake up with stiffness or soreness.

Poor Pillow Support

A pillow that does not keep your head aligned with your spine can strain neck muscles for hours at a time.

Sleep Position

Stomach sleeping places the most stress on the neck, but side and back sleeping can also cause pain if alignment is off.

Stress and Muscle Tension

Emotional stress can keep neck and shoulder muscles partially contracted, even during sleep.

How to Fix Morning Neck Pain

Reducing morning neck pain usually comes down to improving support, movement, and recovery. Small adjustments can help take pressure off sensitive tissues and allow your neck to rest in a more neutral position. The strategies below focus on practical changes that fit easily into daily routines and support long term comfort.

Check Your Pillow

Choose a pillow that supports the natural curve of your neck. Side sleepers may need a thicker pillow, while back sleepers often benefit from medium support.

Adjust Your Sleep Position

If possible, avoid stomach sleeping. Side or back sleeping with proper neck support is often more comfortable.

Move More During the Day

Regular posture changes and gentle movement help reduce muscle tightness before bedtime.

Create a Relaxing Bedtime Routine

Breathing exercises, gentle stretching, or calming activities before bed can help muscles fully relax overnight.

Simple Morning Neck Stretches

After hours of limited movement, gentle motion can help your neck feel looser and more comfortable as the day begins. These stretches are meant to ease stiffness and encourage healthy mobility, not push flexibility. Move slowly, stay relaxed, and stop if pain increases.

Neck Side Bend

Gently tilt your head toward one shoulder and hold for ten seconds. Repeat on the other side.

Neck Rotation

Turn your head slowly to the right, then to the left, holding briefly in each direction.

Shoulder Rolls

Roll your shoulders backward and forward to release upper back and neck tension.

If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.

If you or a loved one is experiencing ongoing neck pain, stiffness, or limited movement, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is it normal to wake up with a stiff neck?
Occasional stiffness can happen, but frequent morning pain often signals posture or sleep related issues.

Can my pillow really cause neck pain?
Yes. Pillow height and firmness play a major role in overnight neck alignment.

How long should neck pain last?
Mild stiffness may resolve in a day or two. Ongoing or worsening pain should be evaluated.

Can physical therapy help neck pain from sleeping?
Yes. Physical therapy addresses posture, mobility, strength, and daily habits that contribute to neck pain.

The post Why Your Neck Hurts in the Morning, And How to Fix It appeared first on ATI.