Neck, shoulder, or lower back pain can arise from carrying a poorly designed bag, or from simply carrying too heavy a bag.
Here’s some advice on how to carry a bag correctly, and reduce risk of injury.
Only carry 10 percent of bodyweight AT MOST! When carrying a heavy bag, try to keep the load capped at 10 % of your bodyweight. Anything heavier significantly alters posture and can lead to longer term spinal problems.
Place heavier objects on the bottom. Neck straining? Try keeping most of the load low in the bag. Studies have found that low load placement caused fewer changes in posture and spinal curvature.
Use two straps. One study found that the neck, not the back, was the weak point for carrying loads. To help, try using a bag that has two straps instead of one to help correct posture and more evenly distribute weight. If single straps are the only option, you must periodically swap sides.
Even everything out. When packing a bag, try to distribute the weight evenly to avoid postural stress.
Keep it all close to the body.Weight is just one of two factors that can lead to injury. “Postural sway” is the amount of torque and tension placed on the spine by a heavy load. Carrying a bag closer to the body will reduce the amount of sway and stress placed on the spinal muscles.
If heavy loads are unavoidable, aim to strengthen core and back muscles to help shoulder the load. This will help keep the spine from twisting and promote better posture.
If your posture is causing you pain, call us on 07541 419662 to book an appointment to see how Chiropractic can help you.
