#canbackpackcausesbackpain

Backpacks can cause back pains. It can cause your spine to compress unnaturally. People who carry heavy backpacks sometimes lean forward. At the same time, it can cause the shoulders to become rounded and the upper back to become curved.

Medical Research on Backpacks

There are much medical research has been held on backpacks. Take a look at some of the researches:

If your child carries heavy backpacks or carries them in a way that strains the back, this will frequently cause back pain in children and adolescents as well.

The back pain caused by backpack is short term, for example, muscle strain. It is alleviated with a short period of rest or reduced activity; any type of back pain that persists is uncommon and should be evaluated by a medical professional.

Many authors suggest limiting the backpack weight to 10-15% of the child's body weight is reasonable. Besides, these authors acknowledged that this recommendation is not based on scientific research.

I found an article with no correlation between backpack weight and back pain, and the authors were unwilling to recommend a backpack weight guideline for children.

There is no evidence that structural spinal deformity can result from backpack use.

There’s a little chance that a child will be permanently injured by carrying a heavy backpack.

How to Prevent Back Pains Caused by Backpacks?

There are some certain exercises available that will cure and prevent back pain, which is as follows:

Back Curl

First of all, lying on your back, pull one knee towards your chest and hold for 15 seconds. Then place it back down and repeat with the other leg. Now pull both knees up at the same time and hold. Run through the cycle two or three times.

Side-to-side Twist

Are you still lying on your back? Then bend your knees and place your feet flat on the floor. Keeping both shoulders on the ground, after that, roll your bent knees to one side, holding them there for 10 seconds. Return to the starting position and repeat on the other side. Run through the series two or three times.

Bridge

Again, still lying on your back with your feet flat on the floor! Well, no more. Lift your hips and torso off the floor into a bridge. Then interlace your hands underneath your hips and press your shoulders and upper arms into the floor, lifting your hips higher. Make sure to hold for 10 seconds. Lower yourself slowly back down, and then roll down from the top of your spine to your tailbone. Repeat three times.

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Cat-cow

Start on all fours, with knees and palms on the ground. Slowly arch your back, tilt your butt up and look up at the ceiling, so you make a C curve with your torso. Return to the neutral starting position, then tilt your pelvis down and gaze at the floor near your feet, so your body reverses the C curve the other way. Return to neutral and repeat the series three times.

Finally