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Whether you’re commuting daily or going on a long vacation, your back can suffer from your travel habits. Over time, carrying heavy loads can result in long-term spinal issues.
Heavy backpacks can lead to long-term spinal issues.
We sling them over our shoulders, stuff them to the brim, and rush out the door, hardly thinking twice. But the weight and way we carry our bags could quietly be sabotaging our spine health. Whether it’s a daily commute or a long vacation, our backs often pay the price for our travel habits. Over time, poor posture, uneven weight distribution, and heavy loads can lead to chronic stiffness, fatigue, and even long-term spinal issues.
The Weight On Your Shoulders
“Most of us don’t really notice how much stress our backpacks and travel bags put on our backs. We tend to stuff in more than we should, sling the bag over one shoulder, or fiddle with the straps without thinking. It might feel fine at first, but your spine is quietly taking the strain,” says Dr. Ajay Kumar Paruchuri, Sr. Consultant Orthopaedics, CARE Hospitals, Banjara Hills, Hyderabad.
He explains that these seemingly harmless habits can, over time, alter posture and tire out the muscles. His rule of thumb: keep your bag under 10–15% of your body weight, use padded straps, and always distribute weight evenly across both shoulders. “Small adjustments really do add up and can make a huge difference in keeping your spine comfortable and healthy for years to come,” he adds.
Trolleys Aren’t Always Trouble-Free
While wheeled luggage may seem like a back-saver, Dr. Venkata Ramakrishna, HOD – Spine Surgery, Arete Hospitals, Hyderabad, cautions that misuse can be just as harmful. “Pulling a trolley at an awkward angle, leaning too far forward, or twisting your body repeatedly can strain the lower back, shoulders, and neck,” he says.
His advice: choose trolleys with adjustable handles that match your height, keep the bag close to your body, and walk upright rather than dragging it behind. “People tend to focus only on weight and assume wheels remove all risk, but ergonomics and posture matter just as much,” he adds. Taking short breaks and stretching your back and hamstrings during long trips can also go a long way in preventing stiffness and fatigue.
Listen To Your Body
According to Dr. Naveen M.A., HOD & Sr Consultant – Minimal Access Brain and Spine Surgery, Gleneagles BGS Hospital, Bengaluru, most spine health issues begin with subtle warning signs. “You’d be surprised how many back issues actually start with something as simple as the way we carry our bags. At first, it’s just a dull ache that fades after some rest, but when that keeps happening, the spine starts to feel the impact,” he says.
He stresses that good spine health isn’t just about lifting correctly but how you move through your day. “Keep your core active, get up and stretch once in a while, and switch shoulders when carrying a bag,” he advises. Most importantly, pay attention to recurring pain or tingling, which is your body’s early alarm system.
Whether it’s a daily backpack or a travel trolley, mindful habits make all the difference. Distribute weight evenly, walk tall, take breaks, and never ignore early discomfort. Over time, these small, consistent choices can protect your posture and keep your spine strong so you can move freely, travel light, and live pain-free.
Delhi, India, India
October 17, 2025, 16:33 IST
