How Backpack Weight Affects Back Posture.

College girl carrying a backpack
Backpack Weight Affects Back Posture. For children, wearing a backpack weighing more than 10% of their body
weight can result in a loss of normal curvature in the lower back and a more vertical position of the tail-bone. This study adds to a mounting body of research regarding the detrimental effects an overly heavy bag can have on a child's musculoskeletal system. BioMed Research International, August 2015 

Back exercises – good posture


If you have a back problem, consult a physiotherapist before doing exercises. A good back programme helps to maintain your back in two ways. Firstly, it strengthens the abdominal muscles that support your back. Secondly, it keeps your back flexible. A correctly aligned back helps to ensure good posture.

  • Lie on your back with your knees bent. Tighten your abdominal muscles while tilting the pelvis slightly. Hold this tension for 10 seconds while breathing normally. Repeat three times.
  • Lie on your back with the knees bent. Lift your right knee towards your chest. Keep your lower back flat on the floor and draw the navel towards your spine. Hold the stretch for 10 seconds. Repeat three times with each leg.
  • To stretch the lower back, lie on your back and keep the left leg straight. Bend your right leg and bring it across your body to the left. Hold for 30 seconds. Repeat twice to each side.
  • Lie on your back with arms extended overhead. Stretch arms and legs simultaneously. Pull in your abdominal muscles as you stretch. Hold for five seconds, then relax.

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