How to Carry Groceries Without Injuring Your Back

Grocery shopping may seem like a low-risk, everyday task — but for many people, it's a surprisingly common trigger for lower back pain or flare-ups of existing injuries. Frequently individuals will aggrivate their back while carrying heavy bags of shopping, twisting awkwardly into car boots, or lifting items incorrectly.

The good news - A few simple changes to your technique and awareness can make a big difference and reducing unnecessary strain on your back and spine.

Why Back Strain Happens During Grocery Shopping

Carrying uneven or heavy loads, especially away from the body’s centre of gravity, places stress on your lower back, shoulders, and core. Add poor posture, fatigue, or poor lifting technique, and you're setting the stage for muscle strains, joint irritation, or even disc-related injuries.

You don’t need to be carrying 20kg of produce — even smaller loads, if handled repetitively or incorrectly, can contribute to cumulative strain.

Tips for Carrying Groceries Safely

1. Balance the Load Evenly

Avoid carrying all your groceries in one hand or on one side of the body. Uneven load distribution can cause your spine and core muscles to compensate awkwardly.

Tip: Carry two medium-sized bags — one in each hand — instead of one large, overloaded bag.

2. Keep Bags Close to Your Body

The further away from your body you hold a weight, the more strain it puts on your spine. Keep grocery bags close to your hips or torso for better control and reduced leverage on your lower back.

3. Use Reusable Bags with Supportive Handles

Choose bags with thick, padded handles or shoulder straps. Avoid flimsy plastic bags that dig into your hands and force you to grip awkwardly, especially if the bag swings.

Bonus: Reusable tote-style bags often distribute weight more evenly.

4. Bend Your Knees, Not Your Back

When lifting groceries — whether from a trolley, boot, or ground — always bend at the knees and hips, not at the waist. This allows you to engage your legs and glutes, rather than loading your spine.

Lift like a deadlift, not a toe-touch.

5. Engage Your Core When Lifting or Carrying

Gently draw in your lower abdominals and activate your core muscles before lifting or carrying heavy bags. This provides your spine with added support and reduces the risk of strain.

6. Use a Trolley or Make Multiple Trips

There’s no prize for carrying it all in one go. Use a shopping trolley, cart, or even make multiple trips from the car to the kitchen. Saving a few seconds isn’t worth the risk of back pain for days.

At Home: How You Unload Matters Too

• Place bags on a bench or table height surface to avoid unnecessary bending.

• If lifting bags from the boot of a car, step in close and avoid reaching too far forward — instead, slide the bag closer before lifting.

• If you have chronic back issues, consider using a foldable trolley or asking for help with larger items.

Carry with Care!

Carrying groceries may seem simple, but done mindfully, it’s an opportunity to protect your spine, strengthen your posture, and reduce unnecessary strain. If you’re experiencing discomfort or would like guidance on how to move better day-to-day, our team is here to support you with expert, evidence-based care.