Physio-4 Therapies for Carrying: Prevent Injury and Keep You Moving

As the summer holidays wrap up and the colder winter months arrive, we often find ourselves reluctant to carry heavy loads, whether it’s the trek back to work or school or simply managing our daily tasks. However, improper carrying habits can lead to unnecessary strain and injuries, especially when carrying heavy loads over time.

If you experience pain during or after carrying a heavy load, a physiotherapist can help guide you toward effective recovery and better carrying habits. Here are Physio-4 Therapies for Carrying to minimize injury, alleviate pain, and keep you moving for life.

Physio-4 Therapies for Carrying: Tips for Injury Prevention and Efficient Carrying

Split the Load
When carrying groceries or heavy bags, try to divide them into two lighter loads to distribute the weight evenly. If you only have one bag, alternate carrying it on each side. Constantly carrying a bag or briefcase on one side can lead to neck, shoulder, and lower back strain. Switching sides helps avoid overloading one part of your body.
Fit Your Backpack Correctly
When selecting a backpack, choose one with two padded straps and a chest or waist belt for added support. Tighten the straps to ensure the pack fits snugly against your upper back, and make sure the waist belt is fastened around your hips. Place heavier items in the center and close to your back to maintain a balanced load and reduce unnecessary strain.
Keep It Close
When carrying a purse or messenger bag, opt for a strap worn diagonally across your body. This will help distribute the weight more evenly, encouraging better posture and reducing the chance of discomfort. A physiotherapist can show you techniques to improve your posture and keep you pain-free while carrying.
Push, Don’t Pull
When using wheeled luggage or bags, it’s easier to push than to pull. With all-directional wheels, you can maneuver the bag more efficiently. Keep your feet close to the luggage to maintain an upright body position, reducing strain and avoiding discomfort.

Why Physiotherapy for Carrying Injuries?

Physiotherapists are university-educated health professionals specializing in the diagnosis and treatment of a wide range of physical conditions, including those related to carrying and posture. They focus on orthopedic issues, as well as cardio respiratory and neurological conditions.

As Melbourne’s most physically dynamic health experts, Physiotherapies are committed to helping you move without pain, offering the guidance and expertise needed to keep you active and injury-free.