Why am I experiencing back, neck, and shoulder pain after carrying a heavy backpack?

Q. Why do the shoulder, neck, and back hurt after carrying a heavy backpack?

Answered by
Mohammed Wajid
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Mar 27, 2023

Hello doctor,

I have been experiencing back, neck, and shoulder pain from carrying a heavy backpack. Do you have a recommendation for a bag that will be most ergonomic? Which of these is best: a bag on wheels, a shoulder bag, or a backpack?

Please help.



Welcome to icliniq.com.

I went through your query and understood your concern.

I suggest you adjust the straps to keep the pack snug against your back. Position your pack between your shoulders and hips. Your backpack should hang just below the shoulders with the bottom in your low back curve. Never let it hang more than four inches below your waist. Look for features like wide, padded shoulder straps, and air-filled cushions. Wear shoulder straps over both shoulders. Slinging the straps over one shoulder increases strain and can cause you to lean to one side. Use waist belts to shift work to your trunk and hip. I also suggest you use a wheeled backpack for the heavy loads if carrying for long distances, and arrange items so that they do not shift.

I hope this has helped you.

Thanks and regards.

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