Why are heavy bags a cause of shoulder and neck aches?

How many times has this happened to you? We get a bigger bag to carry more things so that we don’t have to carry multiple bags and then, by the end of the day, we’ve got red, beat up skin, sore muscles, and an aching neck from carrying that bag on our shoulder.

Inevitably, we seem to need more these days: multiple phones, wallet, camera, steel water bottle, etc. Though this ‘handbag syndrome’ was coined after women, men who carry heavy laptop bags and briefcases are more affected than ever. What can we do about it?

The neck has a natural curve that evenly distributes pressures over the spine. When you carry a heavy bag for a long time on one side, this natural curve gets distorted which leads to chronic neck, shoulder, back pains, and sometimes headaches. Over the long run, it can accelerate serious injuries such as herniated discs and degeneration of the cervical spine.

Invariably, this causes poor posture as well.

What bag is too heavy for your shoulder?

Bags should not weigh more than 6.5 lbs. With regard to laptop bags, don’t forget to include the mouse, charger, and other laptop accessories. After adding them up, it can weigh too much!

Ideally, you should not carry more than 2.5 lbs every day.

Don’t be ‘ooled into thinking that all you need is an ergonomic shoulder bag.

Ergonomic shoulder bags that are too heavy can STILL change the biomechanics of the neck, back and shoulders, and cause dysfunction.

Ergonomic (Shoulder) Bag Tips to reduce shoulder ache, neck pain and back pain

How to Choose a Bag That’s Good For You

Choose a handbag that is proportionate to your body size.
Preferably, choose a lightweight bag to best minimize the weight you are carrying around.
Don’t purchase a big bag. You’ll only be tempted to fill it.
Alternate shoulders by switching the bag from side to side.
Do not slump your shoulders when you are carrying your bag on your shoulder. It adds to the strain.
Don’t let your bag cause you to lean to one side.
Your ergonomic shoulder bag should not interfere with your motion.
Use a bag with thick, padded straps to help distribute the weight and pressure across your shoulder.
Go for wider straps.
Reduce the load you carry around by constantly ‘editing’ your wallet, purse, or bag. Carry only the bare essentials.
If you must carry an item, try to get the travel size option.
If you can, try to carry smaller bags.
Pick the bag that allows you to alternate carrying on your shoulder, around your wrists, or by using its handles.
Leave your loyalty cards in your glove compartment of your car or a shopping bag.
If you cannot seem to reduce the weight of your bag to about 6 lbs or less, consider a backpack or a rolling bag. A backpack is more of an ergonomic bag since it distributes the weight between your shoulders. A rolling bag is the best option because it reduces your shoulder strain completely.

For more information on ergonomic tools to assist in your daily comfort, you can reach out to us at hello@backbonecushion.com. We’re here to help you get back on track!