The Wallet Shoppe
Messenger bags can carry a laptop, a book, a binder, and just about anything else you might need during the day. But are messenger bags bad for your back?
Not automatically. But carry a heavy one on the same shoulder every day and you’ll probably feel it. How much you carry, how long you carry it, and how the bag fits matter far more than the bag itself. Messenger bags are worth fighting for, so here’s how to keep yours comfortable.
A light bag for a short walk is a different proposition from a laptop, charger, books, and water bottle carried across town. If your usual load leaves you sore, change the load or the way you carry it.
Start by Emptying the Bag
You shouldn’t fit your entire workspace into your messenger bag. Take everything out and repack only what you need that day: your laptop or tablet, a binder, a pen, and maybe a snack. You’re not going camping, so travel light. Clean out the junk at least once a week; you don’t want to carry the weight of twenty fliers you don’t care about.
A light bag feels better to carry in the here and now, too, not just in the long run.
There isn’t one weight limit that suits every adult. If you find yourself leaning, or hiking up one shoulder to keep the bag in place, it’s too heavy.
Adjust the Strap and Check the Hardware
Keep the bag close enough that it doesn’t swing with each step. The wider the strap, the better: thin straps cut into your shoulder, while a wide, padded one spreads the weight and saves you the red marks. If your bag didn’t come with a shoulder pad, a detachable padded strap is worth adding.
If you replace a strap, inspect the bag’s attachment points as well. Worn stitching or a cracked ring needs repair; padding won’t help a failing attachment.
Switch shoulders now and then, too. Muscle memory can be hard to rewrite, and you may go a whole day without switching and not notice until you get home. That’s alright, as long as you go back and forth in some way. If your bag has handles, carrying it by hand for a while gives your shoulder a break.
And stand up straight! We probably all remember parents or grandparents telling us to “stand up straight and stop slouching!” Feel free to tip your hat in silent acknowledgment of your first, harshest critics: walking upright, with your shoulders back, keeps the strap from dragging you into a hunch.
When a Backpack Makes More Sense
For longer walks with a laptop and other heavy items, consider a backpack that fits you and use both straps. The American Academy of Orthopaedic Surgeons’ luggage advice recommends two padded, adjustable shoulder straps to balance the load. Its backpack guidance also emphasizes packing lightly and keeping the load close to the back.
There’s some research behind this, too. In a small 2014 study of 20 students, shoulder and lower-back muscles worked significantly harder walking with a shoulder bag than with a backpack, and changing the strap length made no real difference. It’s a small study, and on students rather than commuters, but it points the same way as the advice above.
A briefcase is the classic business choice, and a sore arm is often more noticeable (and easier to fix quickly) than a sore neck. It still puts the weight on one side, though. A rolling briefcase may be more practical for a heavy load on a smooth route, though stairs and uneven pavements complicate that choice.
Our backpack versus messenger bag comparison covers access, organization, and appearance as well as carrying comfort.
Don’t Carry Through Pain
If the bag causes pain, set it down and reduce the load. Persistent or recurring pain, numbness, tingling, or weakness deserves advice from a healthcare professional. Those symptoms can have several causes.
Used sensibly, a messenger bag can serve you for years: they’re easy to carry, stylish, and big enough to hold what you need. But if yours keeps causing you pain, a backpack or a briefcase (possibly even a rolling briefcase) might be the better choice.
