Does Carrying a Heavy Backpack Make You Shorter?

Heavy Backpack

Today’s post is all about whether or not carrying a heavy backpack makes you shorter. We’ve all seen those kids in school who seem to be getting shorter and shorter as the years go by, and we’ve all wondered if it’s because of their heavy backpacks. So, does carrying a heavy backpack make you shorter? Let’s find out!

If you’re like most people, you probably grew up carrying a backpack to school every day. And you may have noticed that as you’ve gotten older, your back has gotten a bit wider and your shoulders a bit broader. But what you may not have realized is that carrying a heavy backpack can actually make you shorter!

Does Carrying a Heavy Backpack Make you Shorter?

Yes, carrying a too-heavy backpack can shortness at younger ages. Your spine is like a spring, and when you carry a lot of weight on your back, it can compress the spring and make you possibly shorter. But don’t worry, it’s not permanent. Once you take the backpack off, your spine will return to its normal shape and you’ll be back to your normal height.

Your lower spine is composed of bones called lumbar disks. As children, our disks are full of water, which allows our spines to move more easily. The disks make up about an inch of our height. As we age, that water starts to dry up. That’s why, as Sandhu describes, between the ages of 20 and 60, we lose an inch to an inch and a half in height each year. That’s normal wear and tear. Information Source:

Obviously, your genes influence your height, but your lifestyle also has a significant influence. It can affect a little to youngers who are in their growth period. But with adults, it does not make any shortness, in my opinion. 

In good health, you may notice that you lose up to 2 centimeters of height during your “vertical day”, as the spine’s cartilages “pack down” during sleep. Lifting a heavy backpack may not restrict the growth of height. It’s just a myth that lifting heavy loads can cause shortness in adults.

My opinion is that carrying reasonable weights for reasonable trips will not have any permanent effects on adults. It can’t make you permanently shorter or keep you from growing.

Benefits and Drawbacks of a Heavy Backpack

Benefits of a Heavy Backpack

  • You will be more likely to stay fit, and healthy, and can help tone your muscles.
  • It can increase your stamina and energy levels.
  • It can also help to increase your core strength, stability, better bone density, and cardiovascular health.
  • lifting a heavy backpack can increase testosterone levels
  • It burns more calories and fat

Drawbacks of a Heavy Backpack

  • Can make it difficult to move around.
  • Can cause Lower Back Pain, Shoulder Pain, Neck Pain, or Headache
  • Can Lead to a Poor Back Posture

Are you suffering from a backpack and want some solutions? Check out the reasons for a hurting backpack and some effective solutions.

What Happens When We Carry a Heavy Backpack?

Adding an extremely heavy backpack, five days a week for over a decade basically crushes those water-filled gaps and compresses the spine. In the lumbar disks, a backpack accelerates water loss, so we shrink a little bit faster.

People who carry heavy backpacks sometimes lean forward which can lead to poor posture. Carrying a heavy backpack for longer hours can cause shoulder pain, lower back pain, neck pain, and headaches. You’re at a higher risk for arthritis. 

 “In the long term, wearing a heavy backpack every day can cause misalignment of the spine and acceleration of the degenerative process of normal aging of the spine,”  says physician Dr. Wan Carpenter.

How Heavy Backpack is too Heavy?

It depends on your physical health and fitness. If you have strong and healthy muscles and you can pick any weight as you feel comfortable but in the right posture.

As said: “Dr. Rome recommends children should not carry more than 10% to 15% of their body weight in their backpacks.” Dr. Rome’s suggestion for a normal person.

So, if you lift more than 15% of your body and you are not physically strong and fit, then that load will be too heavy for you.

How to Carry a Heavy Backpack Properly

Here are some tips to carry a heavy backpack properly and easily:

  1. Properly Adjust and Always Wear Both Straps
  2. Walk with the Right Posture
  3. Make sure that the weight is distributed evenly across your shoulders.
  4. Try to keep the weight as low as possible.
  5. Use Waist Strap or Chest Strap (if available)
  6. Proper Backpack Fit
  7. Use Padded Cushioned Backpack

Furthermore, if you are concerned about carrying a heavy backpack, speak to your doctor or a physiotherapist to get advice on how to best protect your back.

Does Weight Lifting Affect Height?

There is no evidence that weightlifting affects height. In fact, weight lifting can increase testosterone production, which might help you gain more muscles, density, strength, or even height.


What happens when you wear a heavy backpack all day for a long time?

It can cause serious health injuries like shoulder pain, neck pain, and lower back pain and leads to back body posture.

Can Carrying a Heavy Backpack Make you Stronger?

Yes, carrying a heavy backpack can make you stronger because you are exercising and strengthening the muscles in your back. When you carry a heavy backpack, your body has to work harder to support the weight. This extra work can lead to increased muscle strength.

Does Carrying a Backpack Burns More Calories?

It depends on a number of factors, including the person’s weight, the weight of the backpack, and the person’s level of fitness. However, in general, carrying a heavy backpack will require more energy and may result in more calories being burned.

How high/low Should I Wear my Backpack?

Not too high on the back nor too low on your back. The straps of your pack should be tightened properly, not too tight nor too loose. Wearing comfortably in an average position is the right way to carry your backpack.

Is it bad to carry a heavy backpack For Students?

Carrying a heavy backpack is not recommended for students. This is because it can cause back and shoulder pain.

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