Many of us carry a work bag every day, whether commuting into London or walking between meetings. Over time, a heavy or poorly packed bag can contribute to shoulder, neck and back pain. Chiropractors often see patients with discomfort linked to their daily bag-carrying habits. In this blog, we will share practical advice on how to set up your work bag to avoid shoulder and back strain and protect your posture.
Woman Stock photos by Vecteezy
Why Bag Carrying Can Affect Your Spine
Carrying a bag on one shoulder or wearing a backpack that is too heavy can lead to muscle imbalances, postural changes and joint strain. Over time, these habits may cause:
- Shoulder and neck tension
- One-sided back pain
- Rounded shoulders
- Poor posture when walking or standing
- Increased risk of repetitive strain injury
By making small adjustments to how you select, pack and carry your bag, you can significantly reduce these risks.
Choosing the Right Work Bag
The first step to avoiding shoulder and back strain is choosing a suitable bag.
- Opt for a backpack with two wide, padded straps to distribute weight evenly across both shoulders.
- If you prefer a shoulder bag, select one with a wide, adjustable strap and alternate sides regularly.
- Bags with internal compartments allow you to balance weight better.
- Where possible, choose a lightweight bag rather than one that is heavy when empty.
How to Pack Your Bag for Better Posture
Packing your work bag thoughtfully can reduce the load on your spine.
1. Keep the Weight Close to Your Body
Place heavier items (such as laptops or folders) closer to the back panel of a backpack, or against your body in a shoulder bag. This reduces forward pull on your shoulders and spine.
2. Use Compartments to Distribute Weight
Spread items evenly throughout different compartments, rather than letting everything sit at the bottom of your bag.
3. Only Carry What You Need
Regularly clear out unnecessary items to keep your bag as light as possible. Aim for your packed bag to weigh no more than 10 to 15 percent of your body weight.
How to Carry Your Work Bag Correctly
Even with a well-packed bag, your carrying habits matter.
- If using a backpack, wear both straps and adjust so the bag sits snugly against your back, not hanging low.
- If using a shoulder bag, switch sides frequently to avoid overloading one side.
- Walk tall with your shoulders relaxed, not hunched forward or uneven.
- Avoid carrying your bag in one hand for long distances, as this can cause asymmetrical strain.
Common Work Bag Mistakes to Avoid
Many patients unknowingly contribute to back pain through simple mistakes:
- Carrying a heavy shoulder bag on the same side every day
- Allowing a backpack to hang low, pulling the upper back forward
- Overloading the bag with gym kit, lunch boxes, water bottles and personal items
- Carrying a laptop bag by the top handle for extended periods
Small corrections to these habits can make a big difference.
How Chiropractic Care Can Help
If you already experience shoulder or back strain from carrying your bag, chiropractic care can help to:
- Assess your posture and spinal alignment
- Relieve muscle tension through Soft Tissue Therapy
- Restore joint mobility with gentle Chiropractic Adjustments
- Provide personalised advice for better movement patterns and ergonomic habits
Learn more about our Postural Correction and Chiropractic Adjustments services.
Related Resources
If you found this useful, you may also enjoy:
- 7 Proven Ways to Prevent Back Pain at Work
- 5 Essential Tips for Setting Up Your Home Office
- Top 5 Exercises to Alleviate Mechanical Neck Pain
Conclusion
Your work bag is an everyday item, but poor habits can lead to shoulder and back strain over time. By choosing the right bag, packing it wisely and carrying it correctly, you can protect your posture and prevent unnecessary discomfort. If you already experience tension or pain, chiropractic care offers a natural, personalised approach to help you feel and move better.
For further support, visit our Chiropractic Services or Contact Us to book a consultation.
Disclaimer
This blog provides general information about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice. The information is not a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your healthcare provider or seek professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read in this blog or in any linked materials.
