Is Your Bag Hurting Your Back: What You Need to Know

Is Your Bag Hurting Your Back: What You Need to Know

While a little back pain is normal especially after a long day, constant back pain caused by bags is worth looking into. Indeed, using the wrong bag or carrying too much stuff will hurt your back and can potentially cause serious damage. Because of this, we thought it would be useful to put together a brief discussion on this subject. We’ll be covering everything from the reasons why your back is hurting to addressing the issue altogether. If this is something that you want to learn more about, read on as we break down what you need to know about bags and back pain.

Why Is Your Bag Hurting Your Back?

There are two main reasons why your bag is hurting your back. First, your bag may simply be too heavy. While we don't doubt that everything in your bag is important, it may be time to look for a more efficient way to carry your belongings. Lightening your load is the best way to ensure that your muscles and shoulders stay healthy. A good rule of thumb to follow is to make sure to limit the weight of your backpack to 10% of your total body weight. This should help ensure that you aren't putting too much pressure on your back and shoulders.

Aside from the weight of the contents of the bag, the way your bag is designed may also be hurting your back. Bags with straps that are too skinny put way too much pressure on your back and shoulders. You’ll want to avoid these types of bags if you want your back pain to cease. While it may seem limiting, there are a multitude of bags that look great and don’t strain your back.

How Do You Fix This Issue?

Now that you know what’s causing your back pain, it’s time to talk about how you can fix this issue. Here are a few things that you can try out:

  • You can try using a smaller bag. Think about it this way, a smaller bag will have fewer things in it. This should help take the load off of your back. 
  • If you do insist on carrying a significant amount of weight in your bag, make sure that the weight is evenly distributed. Carrying more weight on one side will lead to back and shoulder problems.
  • Pick bags with thicker straps. The thick straps will significantly lessen the load on your back and shoulders.
  • While backpacks are ideal if you plan on carrying a lot of stuff, you can get away with using single strap bags as long as you make sure to switch sides. Now, there’s no one way to do this so just play it by ear and switch sides if you begin to experience discomfort on one side of your body.


We hope this article furthers your understanding of how bags can affect your back. If you are experiencing back pain because of carrying your bag, you’ll want to make the necessary adjustments as soon as possible. Failing to do so will cause the problem to worsen. Luckily, simply lessening the contents of your bag or completely swapping your bag out for one that’s better for your back should solve the problem.

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