These days I find myself carrying more and more stuff. From my packed planner to extra snacks and a huge bottle of water, my shoulder tote is starting to literally weigh on my posture. Shoulder bags, backpacks, and even messenger bags cause all sorts of alignment issues in the body. Using the perfect bag to hold all your goodies without giving yourself scoliosis is easier than you think and might just mean altering habits.

Carrying a heavy load over one shoulder or even in a backpack can wreak havoc through your entire spine. Postural muscles learn to compensate for the weight and over time will change the alignment of your spine which invariably effects other joints, balance, and mobility. Changing bad habits now will prevent injury, pain, and irriversable spinal damage for the rest of your fabulous life.

Here are some key things to keep in mind when choosing the right bag for a balanced body:

The Bag: The American Chiropractic Association suggests using a backpack over a shoulder bag or messenger bag. Any bag that weighs more on one shoulder than the other should be avoided, but messenger bags distribute weight a little more evenly than a shoulder tote. When picking a backpack find one that sits close to the body and has wide, cushioned straps (thin straps dig into muscles and nerves). Chiropractors advise to carry no more than 10% of your body weight and to pack heavy items closest to the body (balancing the center of gravity). Wheeled backpacks aren’t necessarily the answer either since most people over pack them since they roll.

Changing Habits: I know totes are super cute and fashionable so if you insist on using one make sure you…
- Switch shoulders often.
- Strengthen your core muscles (abs and back) through exercise to support the spine.
- Pack light. Take only what you seriously need. Do you really need your laptop today?
- Balance the weight and carry a small tote on each shoulder.

Things To Think About: Which arm do you normally pick your bag up with? Do you always twist to the same side to open your bag? Repeating these seemingly mundane movements can drastically strengthen one side of the body, which will inevitably change your alignment. Watch for one-sided habits.