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Your mom has nagged you enough about sitting and standing upright when you were a child, but she was right. The benefits of good posture are more than just looking good, specially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall.

Your back suffers from this stillness and from the weight you carry on your back. Between studying, having a social life, attending lectures and building your resume, life as a student is hard, and the last thing that is in your head is to maintain a healthy posture. No worries, though, we have your back and we have some tips for you to improve your posture without even trying

1. Adjust your backpack:

One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack.

2. Unload your backpack:

I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture.

3. Wear both stripes of your backpack:

The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.

4. Exercise:

One hour of exercising is just 4% of your day, and it will help you relieve stress. Balancing studying, working,  and your social life is stressful, and this stress is reflected on your back. Exercise, free endorphins and be less stressed.

5. Avoid slouching at your desk:

Lecture halls can be distracting and boring, and if you have a tablet, smartphone or your computer with you is even worst. I am guilty as the charge of slouching on my desk and procrastinating during lecture halls with Pinterest, but slouching actually makes you less productive, and as you know, it hurts your back. Improve your posture and productivity by sitting upright during your classes.

6. Rearrange your desk:

Looking down at your computer causes stress to your spine, and having to stretch your arm to grab the yellow highlighter across the table is not good for your posture. Have your study supplies near you when studying to avoid slouching or adding more stress to your back.

7. Give your phone a rest:

This is just a reminder that your phone is actually killing your neck. You already read all about text neck, so remember that next time you find your neck being tense or hurting.

Being a student and balancing it all is hard, but not impossible. With a little bit of discipline and the help of UPRIGHT, you can too improve your posture.

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