Messenger bags are stylish, practical, and everywhere — but are they bad for your back?
In this post, we’ll break down whether messenger bags cause back pain, how to wear one properly, and what to try if you're looking for better support.
Do Messenger Bags Cause Back Pain?
They can — especially if:
- You overload them
- You always carry them on one shoulder
- You don’t adjust the strap length properly
Messenger bags distribute weight unevenly, which means your spine and shoulders work harder to compensate. Over time, this can lead to:
- Muscle strain
- Shoulder imbalance
- Neck and back tension
It’s not the bag itself that’s the problem — it’s how it’s worn and how much you’re putting in it.
How to Wear a Messenger Bag Safely
I carry messenger bags nearly every day, so I’ve had to figure out how to make them comfortable. For me, the biggest game changer was shortening the strap and not stuffing it full of 'just-in-case' extras. Small changes really do make a big difference.
Here’s how to reduce strain:
- Wear it crossbody, not on one shoulder
- Switch sides now and then to keep your body balanced
- Adjust the strap so the bag sits high and snug, not bouncing at hip level
- Don’t overload it — carry only what you need
- Choose a padded strap if possible
The goal is to keep the bag close to your centre of gravity and prevent uneven pulling on one side of your body.
Safe Bag Checklist
- ✔️ Strap sits above your hip
- ✔️ Worn crossbody, not one-shouldered
- ✔️ Load under 10% of your body weight
- ✔️ Swap sides regularly
- ✔️ Strap is wide or padded for comfort
Many of our handmade bags are lightweight and soft-structured, making them a better choice for everyday use compared to bulkier bags with rigid frames.
Alternative Bag Styles for Better Support
If you struggle with shoulder or back pain, here are a few options:
- Backpacks: Best for even weight distribution. Look for padded straps and a chest clip if carrying heavier loads.
- Crossbody totes or slings: Lighter than a backpack but still hands-free. Swap sides occasionally.
- Waist bags or belt bags: Great for small essentials and totally back-friendly.
- Roll-top backpacks: Our roll-top style is designed with balance and structure in mind — it sits close to the body, distributes weight evenly, and still looks beautifully handmade and unique.
Whatever you choose, the most important factor is balance — and being mindful about how much you carry.
FAQs
Are messenger bags better than backpacks?
Backpacks offer better balance for heavier loads. But for light daily essentials, messenger bags are fine if worn properly.
Should I stop using a messenger bag?
Not unless it's causing pain. Just switch sides and reduce the load.
Do crossbody bags cause shoulder pain?
If worn too low or overloaded, yes. A snug fit helps prevent this.
Can a messenger bag cause neck strain?
Yes — especially if it pulls to one side or your strap is too long.
What bag is best for posture?
A backpack with two padded straps and good weight distribution is the best option for posture support.
