How to Carry a Backpack With Osteoporosis

Osteoporosis weakens bones and causes breaks. According the National Osteoporosis Foundation, half of all women and a quarter of all men over 50 will break a bone due to osteoporosis. Once osteoporosis has been diagnosed, care must be exercised to prevent breakage and strengthen muscle and bone mass. Backpacks can play a significant part in living with the disease. Trail hiking or rehabilitation with a pack strengthens the muscles around the spine and hips, both areas that suffer fractures from low bone density. Additionally, carrying a backpack instead of a purse centers carried weight on your back and frees your hands to prevent falls.

Instructions

• 1

  Load the backpack with a pound of weight. Make sure that the weight is centered and secure in the backpack and will not shift to one side.

• 2

  Place the backpack on your back. Place the shoulder straps on your shoulders and tighten or loosen them to fit. Wrap the belt around the waist and secure it with the clasp, if applicable.

• 3

  Walk, hike and move wearing the backpack. Be sure to use good posture. Do not lean forward or stoop under the load. Start with a 15-minute time limit. Add a few minutes until you are able to carry the pack for the time desired. Remove the backpack.

• 4

  Place the backpack on the front of your body. Adjust the shoulder straps to accommodate the change. Secure the waist with the backpack's belt. This exercises a different set of muscles. Start by wearing the pack for 15 minutes and add five minutes at a time until you reach your desired workout.

• 5

  Add a 1/2-pound weight to the load and work up to the desired time. Repeat until you have reached your desired load for your desired time.