What are the harms of carrying a backpack on the right shoulder for a long time?

Backpacks are a must-have item in our daily life, especially for girls. They carry bags with them wherever they go. Although the bags are large and can hold a lot of necessities, they can also be used for decoration. However, carrying a backpack in one direction for a long time can easily cause imbalance and affect the body shape. So what are the harms of carrying a backpack on the right shoulder for a long time?

Hazards of backpacking:

1. Neck muscle strain

When carrying something on your back, the most direct harm is to the muscles that lift the scapula at the neck and shoulders. When carrying a backpack, the human body needs to lift the shoulders to resist the falling of the backpack. The trapezius muscles and levator scapulae muscles of the scapula need to contract together. In addition, the trapezius muscles are pressed by the bag strap. If the time is too long or the load is too heavy, it is easy to strain and cause pain.

2. Spinal curvature

Hunchback, scoliosis, spinal arthritis, etc. may be caused by carrying an overweight backpack. If you carry a large bag weighing about 5 kg on your left shoulder, the muscles on the right side of the spine will have to generate 15-20 kg of force to maintain body balance. This imbalance in the force of muscle tissue will pull the spine, causing bending, strain and inflammation.

3. Neck soreness and shoulder pain

People who carry a large bag for a long time usually experience sore shoulders and neck. An overly heavy backpack will cause the neck to unconsciously lean to one side, causing the muscles to stretch on one side and tighten on the other, which can easily lead to worsening injuries. Carrying an overly heavy backpack will also cause long-term compression of the shoulder and back muscles, such as the trapezius and levator scapulae, which may cause chronic strain and lead to strain.

4. Tight waist and back muscles

The human body is like a scale. The spine will bend to whichever side bears the weight. In order to maintain balance, the muscles on the other side will become tense, causing the muscles on both sides to be unevenly tight. If this continues for a long time, the tense muscles may develop some aseptic inflammation, such as muscle strain, and may also cause diseases such as dislocation of the facet joints of the spine. If you carry a backpack that is too heavy, the long-term unilateral force may cause changes in the spinal mechanics, which may lead to scoliosis.

5. Uneven shoulders

When carrying a single-shoulder bag, one shoulder has to bear greater gravity, and the shoulder and neck will generally be lifted up unconsciously. In order to resist the bag strap from sliding down, this upward movement may be more severe. If you use one shoulder for a long time, it will cause uneven shoulders.

To prevent muscle strain, you can use the following exercises to relax your tense body:

1. Turn your neck

Slowly turn your head clockwise for 5-10 circles, then counterclockwise for 5-10 circles.

2. Shoulder rotation

Stand up straight and keep your shoulders down. Rotate your shoulders 10 times in a clockwise direction, then repeat in a counterclockwise direction.

3. Stretch your neck

Stand up, extend your right hand from behind your head to near your left ear, and gently pull your head toward your right shoulder. After 10 seconds, switch to the other side and repeat.

4. Resistance band training

Place your left foot on the resistance band and step back with your right foot into a lunge. Hold the resistance band in your right hand and slowly pull it backwards, keeping your elbow close to your ribs. Hold for a moment, then return to original position. Do 12-15 times, then switch to the other side and repeat the same action.

5. Arm pulling training

Fix the middle of the resistance band on the door, hold the handles at both ends with both hands, lift them above your head, and pull your elbows down to both sides of your body. Hold for a moment, then raise your hands back up and repeat 12-15 times.

Daily precautions:

Here are some specific steps experts recommend to prevent backpacking injuries. Specific measures include wearing a cross-body backpack, tightening the abdomen, switching shoulders frequently, and using wide shoulder straps.