How to Carry Groceries Without Hurting Your Back

The safest way to carry groceries is to split the weight evenly between both hands, use smaller bags, keep the load close to your body and avoid twisting as you lift. According to healthdirect's overview of back pain, lifting heavy objects when you're not used to it can suddenly increase the load on your spine and worsen non-specific back pain. The good news is that your body can be trained to carry more comfortably, so the goal is not to stop carrying but to get better at it.

In this article you'll find the common habits that make shopping trips hard on your back, simple changes you can make from the supermarket to the kitchen bench, and five exercises that build the strength you need for carrying. We'll also cover the signs that it's time to get some help.

Why does carrying shopping bags hurt my back?

A full shopping trip asks a lot of your body. You lift bags from a trolley, swing them into the car boot, lift them out again at home, then carry them up the driveway and onto the bench. Each step involves bending, gripping, twisting and walking under load, often in a hurry.

Most of the strain comes from how the load is handled rather than the groceries themselves. A heavy bag held in one hand pulls your body to one side. Reaching into the bottom of a deep trolley or a car boot puts your back in a long, stretched position with weight out in front of you. Add a quick twist to drop the bag on the passenger seat and your spine is doing a lot of work in an awkward position.

If you haven't carried much for a while, your muscles may simply not be ready for the load.

Common habits and better ways to carry groceries

Small changes to the way you shop and unpack can take a lot of pressure off your back. Here are some of the most common habits we see, and what to try instead.

Common habit	Why it strains your back	A better way
One heavy bag in one hand	Pulls your body sideways and loads one side of your back	Split the shopping into two lighter bags, one in each hand
Lifting from the car boot with a twist	Combines bending, reaching and rotating under load	Slide the bag to the edge of the boot first, then turn your feet, not your back
Overfilled bags	Heavier loads are harder to hold close and control	Ask for more bags and pack them half full, heavy items at the bottom
Reaching into a deep trolley	Leaves you bent forward with the weight far from your body	Keep heavy items in the top basket or use a shallow trolley
Carrying everything in one trip	Adds up to a much heavier load than your body is used to	Take two or three trips, or use a wheeled shopping bag

Simple ways to make every shopping trip easier on your back

At the shops

• Use a trolley rather than a hand basket, even for a smaller shop, so you're not carrying weight around the aisles.
• Ask the checkout staff to pack lighter bags. Most are happy to split heavy items like milk, tins and washing liquid across several bags.
• Consider a wheeled shopping bag if you walk to the shops along Melbourne's footpaths. It lets you bring home more without lifting it the whole way.

At the car

• Stand close, face the boot squarely and bend at your hips and knees as you place each bag in.
• When unloading, slide bags towards you before you lift. If you need to turn, step your feet around rather than twisting through your back.

At home

• Hold each bag close to your body, with your elbows soft and shoulders relaxed.
• Carry one bag in each hand so the load is balanced.
• Put bags on a chair or the kitchen bench, not the floor, so you don't have to bend down twice.

Should I avoid carrying if my back is sore?

It's natural to want to stop lifting anything when your back hurts. However, healthdirect notes that keeping active has been shown to be the most effective way of managing non-specific back pain, and that resting can often make back pain worse. Our article on whether to rest or move with back pain explains this in more detail.

That doesn't mean you should push through a heavy shop on a bad day. It means lighter loads, more trips and gentle movement are usually a better option than avoiding carrying altogether.

If you're managing ongoing pain, a structured program of exercise for lower back pain can help you return to everyday tasks like shopping with more confidence.

Five exercises to train your body for carrying groceries

These exercises target your grip, hips, legs and trunk. Start gently, move slowly and stop if anything causes sharp or increasing pain. If you have a heart, lung or joint condition, check with your GP or an exercise physiologist before you begin.

1. Hip hinge

The hip hinge teaches you to bend from your hips rather than rounding your back, which is exactly how you want to reach into a trolley or car boot.

1. Stand facing the kitchen bench with your feet hip width apart and your hands resting lightly on the bench.
2. Soften your knees and push your bottom back, as if closing a car door with it.
3. Let your chest tip forward while keeping your back long and straight.
4. Squeeze your buttocks to stand tall again.

Reps: 2 sets of 8 to 10.

Easier or harder: Make it easier by hinging only a small distance. Make it harder by holding a light bag or a 2 litre milk bottle close to your body.

Safety tip: Keep your head in line with your spine and only go as low as you can without your back rounding.

2. Bridges

Bridges strengthen your buttocks and hamstrings, the big muscles that should do most of the lifting.

1. Lie on your back on the bed or floor with your knees bent and feet flat.
2. Tighten your tummy gently and squeeze your buttocks.
3. Lift your hips until your body forms a straight line from shoulders to knees.
4. Hold for 2 to 3 seconds, then lower slowly.

Reps: 2 sets of 8 to 12.

Easier or harder: Make it easier with a smaller lift. Make it harder by holding at the top for 5 seconds or bringing your feet closer together.

Safety tip: Don't arch your lower back at the top. Your buttocks should do the work.

3. Bird dog

The bird dog trains the muscles that keep your trunk steady while your limbs move.

1. Kneel on all fours on a mat, hands under your shoulders and knees under your hips.
2. Slowly slide one leg straight back along the floor.
3. If that feels steady, lift the leg to hip height and reach the opposite arm forward.
4. Hold for 3 seconds, return and swap sides.

Reps: 6 to 8 each side.

Easier or harder: Make it easier by moving only your leg or only your arm. Make it harder by holding each position for 5 to 10 seconds.

Safety tip: If kneeling hurts your knees, put a folded towel under them, or skip this one and ask us for an alternative.

4. Farmer's carry

This is grocery carrying in practice. It builds grip strength and teaches your body to stay tall under load.

1. Pick up two light, equal weights, such as shopping bags with a few tins in each, using a hip hinge.
2. Stand tall with your shoulders back and the bags close to your sides.
3. Walk slowly along the hallway for 10 to 20 metres.
4. Turn by stepping your feet around, walk back, then hinge to put the bags down.

Reps: 3 to 4 lengths, resting between each.

Easier or harder: Make it easier with lighter bags or a shorter walk. Make it harder by adding a tin at a time or walking further.

Safety tip: Walk on a clear, flat surface and wear supportive shoes, especially if your balance isn't what it used to be.

5. Suitcase carry

This is the same idea with one bag. It trains the opposite side of your trunk to stop you leaning, handy when you only have one hand free.

1. Hold one light bag in your right hand, with your left hand free or lightly touching the wall.
2. Stand tall without leaning towards the bag.
3. Walk slowly along the hallway for 10 to 20 metres.
4. Swap hands and repeat.

Reps: 2 to 3 lengths each side.

Easier or harder: Make it easier by walking beside a wall or bench for support. Make it harder by using a slightly heavier bag.

Safety tip: Start lighter than you think. One sided loads feel heavier than two balanced bags.

Doing these two or three times a week is a sensible place to start. If you'd like guidance and a program built around your goals, our senior strength training sessions focus on everyday tasks like carrying, lifting and getting up from the floor.

When to see an exercise physiologist

Some back soreness after a big shop can be normal, but certain signs mean it's worth getting help. Stop and see your GP promptly if you notice:

• Pain that keeps getting worse, or doesn't settle after a few days
• Numbness, tingling or weakness in your legs
• Pain that wakes you at night or comes with fever or feeling unwell
• Any change in bladder or bowel control (seek urgent medical care)

An exercise physiologist can also help if you're avoiding shopping because of your back, if you've had a fall, or if you're recovering from surgery or managing osteoporosis or osteoarthritis. At Summit Health Group, an assessment starts with a conversation about your health, your daily routine and what you'd like to get back to. We then look at how you move, test your strength and balance, and build a program that fits.

We see clients at our Malvern and Blackburn clinics, and home visits are available if getting to the clinic is difficult.

If carrying the shopping has started to feel harder than it should, book an assessment with our team and we'll help you build the strength to keep doing it yourself.