6 Simple Tips On How To Carry Your Bag Properly To Avoid Back, Neck And Nerve Pain
As an executive mum with a demanding job and young kids, carrying your bag properly is crucial to avoid nerve and spinal pains. In this blog lets discuss 6 simple tips to help you carry your bag correctly. 

Keep the Bag at the Right Height: For crossbody or sling bags, ensure the bag sits at your waist level, not your hips. When carrying a shoulder bag, position it in the sweet spot between the side of your torso and arm. Keeping the bag at the right height prevents you from shrugging your shoulders or leaning to one side, which can cause muscle strain.

Avoid Shrugging Your Shoulders: Make sure you are not shrugging your shoulders to balance your bag. Shrugging can lead to micro stresses in the upper back and shoulder muscles, which can build up over time and cause discomfort. Keep your shoulders relaxed and let the bag's strap do the work of staying in place.

Alternate Shoulders: If you use a trolley bag switch hands every few minutes and if using a shoulder or sling bag, make it a habit to switch shoulders regularly. Carrying a bag on the same shoulder continuously can lead to muscle imbalance and strain. Alternating shoulders helps distribute the weight evenly and reduces the risk of developing shoulder and neck pain.

Don't Overfill Your Bag: It is easy to accumulate items in your bag over time, but an overfilled bag adds extra weight and strain on your muscles. Regularly empty your bag and only carry the essentials. Ideally, the weight of your bag should not exceed 10% of your body weight. For example, if you weigh 70 kgs, your bag should weigh no more than 7 kgs, including its contents.

Leave the coin bag at home: Some bags come with a coin pouch that seems convenient but can add significant weight. Try to avoid carrying too many coins and keep them in a piggy bank at home instead.

Avoid large bags: While large bags can be convenient, they can also encourage you to carry more than necessary, affecting your balance and posture. Opt for an oversized bag with a definite shape, a firm base, and inner compartments to help distribute the weight evenly.




Learn more on how to manage your neck, back and nerve pain while improving your energy levels and brain fog in my free community HEREwhere we have free trainings such as 'Simple Solutions To Manage Your Neck Pain' and  'Simple Solutions To Manage Your Back Pain' and  many more. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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