Backache, neck pain and shoulder pain can have many causes and can affect people at any age. Unfortunately, more people are feeling the impact of poor back pain from backpacks, oversized bags and even laptop cases. Over time, the strain from carrying heavy bags can lead to issues like a backache, muscle spasms, numbness and poor posture.

The good news is that there are steps you can take, like the ones below, to help protect your back, ligaments and vertebrae — and ease the strain if you’re carrying a heavy load. Learn how to help prevent back and shoulder pain from backpacks and heavy bags below.

Try these tips to help prevent back pain and shoulder pain:

Limit bag and backpack weight. The American Chiropractic Association (ACA) recommends that backpacks and shoulder bags weigh no more than 10% of your body weight.¹ Carrying heavier loads can cause you to bend forward and walk out of balance in an attempt to support the weight. And that can put extra strain on your back and shoulders.
Double up. If your bag or backpack has two straps, slip both over your shoulders. Slinging a backpack over just one shoulder may cause you to unintentionally hike up one shoulder while holding the other one still. This unnatural posture, along with weight focused on just one side of the body, can lead to muscle spasms, pain and even spine issues.
Switch it up. If you carry a purse or bag with just one strap, try to switch sides often to avoid putting uneven stress on one shoulder over the other.
Check the backpack fit. Adjust backpack straps so the bottom of the bag is no more than four inches below your waist. This can help reduce the weight on your shoulders and may help prevent spinal misalignment. If possible, adjust the straps on briefcases and other bags so you can wear them diagonally across your body to more evenly distribute the weight.
Go small. A bigger bag makes it easier to overpack, so think about going as small as you can. In addition, bags with compartments can help you distribute and position items for a more comfortable load.
Go wide. Bags with straps that are wide and padded are generally more comfortable and help distribute the pack’s weight over a wider area.
Pull out your wallet. Sitting on your wallet, phone or card holder for extended periods can not only be uncomfortable but may also cause muscle issues. Some people report a backache even walking with a wallet in their back pocket. The solution? Simply move your wallet elsewhere.

How to relieve back pain and shoulder pain

If you or your child are suffering from back, neck or shoulder pain, chiropractic treatment may provide a safe, non-medicated treatment option. A chiropractor can also recommend physical therapy for pain relief, as well as exercises and stretches for back pain and shoulder pain that you can do at home.

Stretches to help prevent and relieve back pain

In addition to chiropractic care for low back pain, stretches can help strengthen your abdominal muscles and improve flexibility, which can protect your back health. The best part? These stretches for your back can be done anytime and nearly anywhere.

Lie on your back. Bring both knees up to your chest and flex your head forward to assume a curled-up position. You should feel a light stretch in your lower back. Hold for 10 seconds.
Kneel on all fours. Slowly arch your back upward—like a cat—and feel the stretch in your lower back and between your shoulder blades. Return to neutral and repeat.
Sit cross-legged. Twist to the right side, bringing your left hand to your right knee and your right arm behind you. You should feel a gentle stretch through your spine. Repeat on the left side.

Did you know? The CareCredit credit card is an easy way to pay for chiropractic visits and treatments like adjustments, X-rays and other non-invasive therapies to treat back pain.* To find a chiropractor near you who accepts the CareCredit credit card, visit our Acceptance Locator or download the CareCredit Mobile App.