Carrying heavy backpacks makes it difficult for children to grow taller.

Does carrying a heavy backpack affect height growth? The answer is yes.

Carrying a heavy backpack will hinder height growth - Photo: TA

Recently, the American Academy of Pediatrics (AAP) and the American Physical Therapy Association (APTA) have recommended that children's school bags should not weigh more than 10-15% of their body weight to avoid causing back pain, spinal curvature and affecting children's height development.

In the long run, carrying an excessively heavy bag can cause potential damage to the spine, discs, and posture, thereby indirectly hindering height growth.

Specific mechanism of influence

Spinal and disc compression

When carrying a heavy backpack: The weight is constantly pressing on the spine. The discs between the vertebrae (the soft cartilage that helps the spine to stretch) are compressed excessively.

During growth spurts (especially 8-16 years old): Intervertebral discs are important for the spine to lengthen (contributing to increased height).

If continuously compressed, the disc does not expand well, causing:

- Slow spinal development.

- Potential height is reduced.

Scoliosis:

Carrying a heavy backpack, especially one that is worn on one side, causes:

- Off center of gravity.

- Causes deformation of the spinal structure over time.

Some people have a hunchback or scoliosis. These deformities not only make the body look bad, but also make the spine appear shorter than it actually is. This hinders the ability to naturally increase height.

Long bone growth disorder

In addition to the spine, unreasonable pressure also causes disturbances in standing - walking - sitting posture. It inhibits growth centers (growth plates) in long bones such as the thighs and calves.

If incorrect posture is repeated, maximum height will be significantly affected.

Some danger signs to watch out for:

- Children complain of back pain, neck and shoulder pain.

- See children hunch their shoulders and lean forward when wearing their backpacks.

- Wearing a backpack that often requires using your hands to hold it up.

- Appearance of deviation when walking normally.

When seeing any of these signs, parents need to immediately adjust the way their children wear school bags properly.

Specifically, the weight of the backpack should not exceed 10-15% of the child's weight. The backpack must be worn with two straps on both shoulders, not on one side. The backpack straps also need to be wide, soft, and hug the back...

Exercises to support height and spine after wearing a backpack:

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1. Cat-Cow Stretch

Making:

Kneel on the floor with your hands and feet on the floor (like a crawling position).

Inhale: arch your back down, lift your head and look up (like a cow).

Exhale: arch your back up, tucking your head into your chest (like a cat arching its back).

Repeat rhythmically 20 times.

Effect: Stretches the entire spine, relieves pressure from the vertebrae.

Cat-cow pose reduces pressure on the spine - Photo: YOGAJALA

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2. Hanging Stretch

Making:

Hold the crossbar firmly with both hands.

Relax your whole body and hang naturally.

Let gravity stretch your spine.

Hang for about 20–30 seconds each time, repeat 3-4 times.

If you don't have a pull-up bar: Hanging from a sturdy tree branch or a door frame will work just fine.

Effect: Maximum stretch of the lumbar vertebrae - extremely good for increasing height.

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3. Cobra Stretch (Bhujangasana)

Making:

Lie face down on the floor.

Place your hands under your shoulders, inhale, and push your chest off the ground.

Straighten your spine and look up at the sky.

Hold for 10-15 seconds, breathing evenly.

Repeat 5-10 times.

Effect: Stretches the lumbar spine.

Stimulates growth hormone by gently compressing the pituitary gland.

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HUY DANG

Source: https://tuoitre.vn/deo-cap-nang-khien-tre-kho-phat-trien-chieu-cao-2025042720493607.htm