How Heavy is Your Backpack?

Is Your Back Hurting You?

1. Posture is so important when you sit or stand, practice the last photo with your “sternum up!” This way your head is stacked on top of your shoulders. Your backpack should be situated on your upper back NOT your low back and only weigh 10-15% of your body weight.

‍

2.Move your body daily to help keep your body keep loose and maintain a weight that is good for you.  Try each day to walk at least 10,000 steps.  Keep track on your phone! You are building stronger bones now for later in life.

Stretches: The following stretches should help loosen your back after you walk or exercise. Hold each pose for at least 30 seconds and repeat 3 times each side. For your hamstrings keep your legs up the wall for 3 minutes. You can also place a rolled bath towel length wise along your spine to open your chest.

Hip Flexor Stretch

Kneel and step one leg out in front of you. Keeping your body upright, drop your hips forwards, stretching the front of the rear hip. Holding this position, lean your body to the side over your front leg, reach your outside arm up and over to increase the stretch. Repeat on the opposite side.

Hamstring

Lay on your back with both legs up the wall with your knees softly bent. Your back should be flat on the floor. Place your arms out to the side in a T position with your palms up. Maintain this position for 2 to 5 minutes. This is a good time to practice your belly breathing. To get up, bend your knees and roll to the side, use your arms for support and sit up

‍

Trunk Twist

Start position is lying on the back with the arms at your side or outstretched in a “T” position with a towel roll under your spine lengthwise. Keeping the upper back and the arms in contact with the floor, roll from the hips and legs to one side, slowly crossing one leg over the top of the other. Perform slow movements from side to side. Pause only briefly at the end of the movement rather than holding as if performing a static stretch. For this exercise the hand can be used to gently pull the crossed leg slightly farther over if desired.

Source: Roper Physical Therapy

If you are still having pain let your MD know and consult a physical therapist.

‍

At Roper Physical Therapy, we’re here to help you find the right path to health and a more confident, capable body. Whether you’re just starting out or looking to safely level up your training, a physical therapist can guide you through personalized strategies for effective, safe, and sustainable movement.

Book a session with one of our physical therapists today and let’s get started on building strength that lasts. Free Screen is available send your information through our Contact page.