Backpacks, correct posture and an exercise for your children

Backpack full of school supplies for Operation School Supplies at The Back Care Center

We at The Back Care Center of Dumont, NJ wanted to take a minute to talk to you about one of the most common causes of back pain and poor posture in students: backpacks. That’s right, backpacks.

Student backpacks frequently don’t fit well and are often overloaded with books, lunches, sports bottles and more. Carrying this type of load can lead to muscle fatigue and poor spinal posture, resulting in back pain, neck pain, shoulder problems and a host of other complaints.

So what can we do?

First make sure the backpack fits properly and your child is wearing it properly. The straps should be over both shoulders and should be cushioned to avoid digging into your child’s skin.

Second, here is a simple exercise you can have your children do correct poor postural habits:

Bruegger’s Exercise to correct poor postural habits

Perform this exercise for 30 to 60 seconds every hour or so. Sit on the edge of your chair with your feet flat on the floor and your hands by your sides. Lift your chest, arch your lower back slightly and point the crown of your head directly up at the ceiling — think tall. From this position, turn your palms outward, shrug your shoulders down and back and rotate your hips outward. Hold this position for the desired duration and then relax.

You may also like

2 comments

  • Aeron Chair May 24, 2011   Reply →

    some good buying and wearing tips for the trusty old back pack.

  • Jude Duffee May 31, 2013   Reply →

    In ancient times, the backpack was used as a means to carry the hunter’s larger game and other types of prey and as a way of easier transport for other materials. In the cases of larger hunts, the hunters would dismember their prey and distribute the pieces of the animal around, each one packing the meat into many wrappings and then into bags which they placed on to their backs.“..,

    All the best to you

Leave a comment