Brain and spine surgeon's warning: Your suitcase could be harming your back if you are a frequent traveller

Travel tips: A bag that’s heavier than 10–15 percent of your body weight causes your spine to work harder than it should. Your neck, shoulders and lower back compensate, causing you to be tired and achy (Image: Pexels)

Back pain, one of the most common complaints among frequent travelers, is often not directly associated with how you manage your luggage. If you’ve ever sprinted through the airport, heaving a suitcase into an overhead compartment, or lugged an overstuffed backpack on one shoulder, remember that you are exerting unequal pressure on your back. Over time, this repeated stress can lead to muscle strain, joint irritation and even disc-related problems. Today’s travel often entails rapid movement, extended periods of sitting, and awkward lifting positions (a perfect storm for back pain).

Inadequate design or distribution of luggage only serves to increase this hazard. An overweight suitcase, wheels that don’t roll smoothly or bags slung over the same shoulder too often can subtly alter posture and push your spine into unnatural positions. You may not find anything wrong while you are running around. The trouble will start after days, weeks and years when you have to deal with persistent back issues.

Dr Naveen M A, HOD & Sr Consultant, Minimal Access Brain and Spine Surgery, Gleneagles BGS Hospital, Kengeri, Bengaluru, tells Moneycontrol that "routine travel actions do create an impact on your spinal health." He adds, "Knowing the connection between your luggage and your back pain can make you a smarter, safer traveler who takes care of their back every trip."

Watch the weight

A bag that’s heavier than 10–15 percent of your body weight causes your spine to work harder than it should. Your neck, shoulders and lower back compensate, causing you to be tired and achy. It can even change the natural curve of your spine over time. “Only take with you what’s really necessary and pack lightly," the expert warns.

Pro Tip: Use packing cubes to stay organised and prevent yourself from overpacking. FYI: When you roll clothes, instead of folding, they take up less space and also help reduce bag weight.

One shoulder isn’t your friend

Carrying a bag on just one shoulder is convenient, but your body doesn’t like it. One side ends up working too hard while the other slacks off, and your posture can take a hit. Try swapping shoulders now and then — or use both straps so the weight is balanced.

Pro Tip: Adjust backpack straps so that it sits snugly against your upper back, not hanging low — it makes carrying far easier on your spine.

Trolley posture matters

Hauling a suitcase too far behind you, twisting the wrong way, or leaning forward can put stress on your lower back. Keep the trolley close, stand tall while walking, and take short stretches for your back and legs — even brief pauses help.

Pro Tip: Choose luggage with a telescopic handle at waist height. It keeps your posture upright and reduces strain.

Listen to your body

A little stiffness after a trip may seem normal, but recurring aches or tingling are warnings. Don’t ignore them. Seeing a spine specialist early can stop a minor strain from turning into a bigger problem.

Pro Tip: Jot down when pain comes and what causes it. Simple tweaks in how you carry your bag can save you a trip to the doctor later.

Core strength counts

Keeping your core strong, stretching often, and being mindful of how you lift or carry things really helps. Small habits — bending from your knees, switching shoulders, pausing to stretch — add up. Do a little every day, and your back will thank you.

Pro Tip: Include planks, bridges, and gentle yoga. A strong core supports your spine whether traveling or sitting at work.

FAQs on How To Avoid Back Pain

1. How can I reduce back pain while traveling?

Ensure your suitcase is not heavier than 10-15% of your body weight. Pack lightly and only bring essentials. Use packing cubes and roll clothes to save space and reduce weight.

2. Is carrying a bag on one shoulder harmful?

Yes, it can cause uneven stress on your back. Switch shoulders frequently or use both straps to balance the weight and improve posture.

3. How should I pull a trolley to prevent back strain?

Keep the trolley close and stand tall while walking. Opt for luggage with a telescopic handle at waist height to maintain good posture and avoid strain.

4. When should I see a spine specialist for back pain?

Recurring aches or tingling after trips are warning signs. Consult a specialist early to prevent minor strains from becoming major issues.

5. Why is core strength important for preventing back pain?

A strong core supports your spine. Regular stretching and mindful lifting habits like bending from your knees can prevent back pain. Include exercises like planks, bridges, and yoga in your routine.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.