Are you shopping? Know the risks and precautions when carrying heavy bags

Going to the supermarket, the fair or the shopping center is part of people’s routine.

Brazilians. What many people don’t realize is that simply carrying heavy bags can have a significant impact on your health, including your spine, arms and shoulders.

According to experts, the problem lies not only in the weight itself, but in the way it is distributed and repeated over time. Orthopedist Caio Zamboni, director of the Brazilian Society of Orthopedic Traumatology, explains that the body tends to misalign to compensate for the load.

“When we carry bags and they are heavy, we tend to lean forward, backward or sideways, especially when one bag is heavier than the other. This forces the spine to work outside of its natural axis,” he says.

Misaligned spine: how the pain appears

This misalignment overloads the muscles, ligaments and, mainly, the intervertebral discs, structures directly involved in the appearance of herniated discs. According to Zamboni, repeated strain can cause inflammation, premature wear and tear on the spine and persistent pain.

Even young and apparently healthy people are not immune from this risk. “Any effort beyond what the person is used to can cause muscle fatigue, contractures and inflammatory processes. If this is not avoided, low back pain can become chronic,” warns the specialist.

Higher risk for those who already have back problems

For those already living with a herniated disc, scoliosis, or spinal wear and tear, extra precautions should be taken. Excess weight increases pressure on joints and intervertebral discs, which can intensify seizures, both in intensity and frequency over time.

Another point of attention is the habit of walking hunched or tilting the torso to compensate for one’s weight. Although injuries may not be immediately apparent, Zamboni points out that repeating this behavior can lead to permanent postural changes, osteoarthritis and chronic pain. “What starts as something temporary can become permanent,” he explains.

According to the expert, alternatives such as shopping carts, wheeled bags or backpacks are safer options. These features help divide the weight and prevent the spine from having to compensate on just one side.

When there is no other option, it is recommended to distribute weight evenly between both sides of the body, avoid very heavy bags and increase the number of trips, thus reducing overload.

Sharing weight or using carts helps prevent pain and injuries after runs

Hands, arms and shoulders also suffer from excess

In addition to the spine, the upper limbs are also among the most affected. Orthopedist Jean Klay, member of the Brazilian Society of Shoulder and Elbow Surgery (SBCOC), explains that carrying heavy bags can cause injury even without repeated and prolonged effort.

“If the bag is very heavy and carried with the hand at the side of the body, the tendons in the fingers, forearms and elbows can be overloaded. If this weight is raised above 70 degrees, the shoulder is also compromised,” he says.

The most common injuries associated with this habit are tenosynovitis, an inflammation of the tendons that mainly affects the hands and wrists. The risk increases when bags have thin or stiff handles. “Thin handles require more finger flexion, which increases overload. Stiff handles force the hand to accommodate the grip, creating pressure points,” says Klay.

People with a history of tendinitis, bursitis, or carpal tunnel syndrome are at higher risk of recurrence and should take particular care when carrying weight.

According to Jean Klay, signs such as loss of strength, tingling, numbness, changes in sensitivity or persistent pain that does not improve with common pain relievers indicate that there may be an injury and that it is important to seek medical attention.

What to do before and after carrying weight

To reduce the risks, experts recommend planning to protect your spine and joints, with measures such as:

Park the car closer.
Use carts whenever possible.
Split purchases.
Share the burden with someone.
After exercise: light stretching and rest.

Carrying heavy bags in an unbalanced manner puts pressure on the spine, arms and shoulders.

Doctors say long-term muscle strengthening is even helpful during races. Ultimately, the problem is ignoring the limitations of your own body. Frequently carrying heavy bags can turn a daily habit into a source of pain and injury accumulation.