What is it about carrying a bag that causes back pain?
The three main reasons for bags causing back pain are: carrying a heavier load than you are used to; the type of bag you are carrying; and the way you are carrying the bag
Bag training
The biggest reason that a bag could cause back pain is if it is simply more load than your body is used to. This is because your joints, muscles and other soft tissues will not be strong enough to take the forces exerted on them and the small fibres of which they are made up will break, causing pain. You would not expect to complete a marathon pain free if you didn’t train for it and you should also not expect your body to suddenly cope with a heavy bag if it’s not used to it.
Therefore, the best thing you can do if you need to carry a heavy bag is to ‘train’ for it by incrementally building up the weight of the bag or the time carrying the bag. For example, start with carrying it for 10-15 minutes, then build up by about five minutes every few days. By doing this not only will you reduce your risk of back pain but you will also be building your strength and fitness without even stepping foot in a gym.
Choose your bag wisely:
However, you need to make sure you are carrying the right type of bag.
Back packs
The best type of bag is a backpack because it distributes the weight most evenly through the shoulders, spine and hips. Generally, the sportier the bag the better for you – rucksacks designed for mountaineering or trekking for example – but there are also some very elegant looking rucksacks on the market that are excellent for the posture too, so there is no excuse. If you are carrying a lot of heavy kit, make sure the rucksack has a strap around the hips so that the weight can be distributed here as well as through the shoulders. Then make sure you keep your back straight and if you need to bend forwards make sure it is from the hip joints (this exercise video describes how to bend at the hip joints like a ‘waiters bow.’)
Shopping bags
Bags that are carried in the hands – like shopping bags – are best if there is equal weight in both hands. However, even with equally weighted bags there can be a tendency for the upper back to slump forwards putting strain on the neck, shoulders and upper back. If you focus on keeping the tips of your shoulders up and back, as well as your elbows slightly bent, then this can help to prevent injury by redirecting the forces through the biceps and shoulder blade muscles.
Wheely bags
People often think that bags on wheels will reduce the risk of back pain, but I have seen many people with back pain caused by the twisting and bending that is often associated with these bags. When pulling a wheely bag, try not keep the bag to your side rather than behind you to minimise the amount your body has to twist. Also, keep the shoulders up and back to reduce the strain through the upper back.
Hand bags
Finally, the worst culprit for back pain is the shoulder bag because it causes the spine to bend in one direction and the shoulder to fall forwards on the carrying side. This puts excess stretching and compression forces through the different structures which causes injury. To reduce the chances of back pain keep your shoulders up and back, don’t lean or bend to one side and don’t tilt your head. This exercise video shows correct shoulder posture.
Stretches that will make you go ahhhh!
Here are my top three exercises to relieve back pain caused by carrying a heavy bag, all of them should be pain free, check out the links to watch videos showing you how:
- Chair twists. Shuffle your bottom to the front of the chair and reach around to hold onto the back of the chair, gently pull feeling the stretch through your mid and upper back, turn the other way and do the same. Repeat ten times.
- Knee Rolls. Lie on your back with your knees bent and your feet on the floor. Drop your knees to the floor one side and then to the other. Repeat ten times.
- Foam roller breathing. Lie on a 90cm foam roller with your head on one end and your bottom on the other, your hips and knees bent and your feet on the floor. Take your arms out the sides and turn the palms of your hands to face the ceiling. Breathe gently from your diaphragm (the upper part of your tummy.)
I hope you have found this useful. Please let me know if you would like any more advice at info@octopusclinic.com or to book an appointment to treat your pain or injury call 02075838288.
All the best,
Lucy Macdonald
FAQ
Is a backpack better than a shoulder bag for back pain?
Generally yes, because a two-strapped backpack distributes weight symmetrically across both shoulders and closer to your centre of mass. A single-strap bag loads one side, which the trunk has to counterbalance continuously. If you must carry a shoulder bag, a cross-body strap is better than one on a single shoulder.
Which shoulder should I carry my bag on?
Swap sides regularly rather than picking one. Consistently loading the same shoulder means the same muscles work asymmetrically every day, and it is the repetition rather than the load itself that produces symptoms. Changing sides every few minutes on a longer walk is more useful than choosing a favoured side.
How heavy is too heavy for a daily bag?
A common guideline is around 10 per cent of bodyweight for a carried load, though tolerance varies with your strength and how far you walk. A more practical test is whether you change your posture to carry it — leaning, hitching a shoulder or shortening your stride means the load is too heavy for you at present.
Can carrying a heavy bag cause lasting damage?
It is unlikely to damage the spine structurally, but it can produce persistent neck, shoulder and back pain through sustained muscle loading and altered posture, and that pain can last a long time if the habit continues. The tissue is not injured so much as continuously overloaded, which is why changing the load usually changes the symptoms.
My back already hurts from my bag — what should I do?
Reduce what you carry, switch to a two-strap backpack worn on both shoulders, and swap sides if you cannot. Add specific strengthening for the upper back and shoulder blades, since a stronger system tolerates the same load better. If pain persists beyond two or three weeks despite that, get it assessed.