Back pack and neck pain

[pussinboots61]

Hi, I've been getting neck and shoulder pain since October. Went to see the physio on Friday and he says it's with working at the computer and other movements which we all have to do. He's given me some exercises to do and I've also got some tablets.

The thing is I forgot to tell him that I use a back pack and I'm wondering if this may be contributing to it. I've heard that a back pack is better than a tote bag as it distributes the weight across your back. I use to use a tote bag and converted to a back pack two years ago and have only recently started with the pain.

I need a bag to carry around my laptop, notebook and lunch for work etc so I can't manage with just my handbag. When I used a tote bag before I found it a pain when I'd got shopping as well and had to carry several bags in my hands.

Any views on this, thanks.

I have horrendous back/neck/shoulder pain ( hence being awake at almost 3am) and was always told a backpack carried by both straps is better as it distributes the weight more evenly.

i wore a cross body bag Christmas shopping on Friday and had to come home after 2 hours because I was in so much pain I felt physically sick.
keep up with the stretches/exercises and correct your posture when you notice hunching over it really does help

Thank you for your reply. I use a cross body bag also for my cards, bus pass, keys etc but its a very small lightweight one and causes me no issues. Its the backpack that takes most of the weight but they are things that I need to carry on a day to day basis.

I do like having my hands free though to carry shopping when I need to. My GP did ask if I've just brought the backpack as that could be putting a strain on my back but the physio never mentioned it.

Unfortunately there are many reasons that can cause neck/shoulder/back pain but they're all connected and an unrelated issue can have a knock on effect on other parts of your body. This is something I've learnt after dealing with an initial shoulder injury that has caused other issues and I've seen all GP, physio, chiro, acupuncture for the past few years trying to sort it.

Have you been doing anything different or made other changes lately? More time at the desk/different chair or position/heavier load in the backpack/unknowingly strained a muscle? If none of these things, I would start with ensuring you have good posture and make sure your backpack is adequate for the weight and adjusted properly (wearing it too low down can strain the shoulders etc).

I got a backpack with a waist and chest strap for big trips/items, and a smaller one with similar straps for travelling (underseat bag).

They really help the "drag" of a heavy backpack. That might be something to check out. You can buy the chest/waist straps in places like Decathlon and put them on your existing backpack. Worth a try maybe?

Weight lifting and hiit training is the only thing that helps my neck and shoulder pain.

Too much time hunched at a desk. I think the exercise strengthens and gets the blood flowing. If I don’t exercise it gets worse and worse.

Caroline Girvan. Start with small weights but work up - you should be able to do 8-12 reps but finding it very hard for the last couple.

Jo wicks for hiit.

Massage etc didn’t work for me. Exercise does without fail.

@pussinboots61 how are u now ?

Try wall angels. Done properly, they help a sore upper back. And exercise to strengthen your muscles-weights and yoga help.

The pain is getting easier, thank you.