You know your shoulder bag is too full when you have to deep-sea fish in it to find your keys or lip balm. While this can be bothersome in the moment, spine experts say that carrying too much stuff over a single shoulder can also be harmful to your body.

“When people wear an inappropriate bag, especially one that places undue strain on the spine, they will frequently develop shoulder pain along with lower neck and upper back pain,” Dr. Luke Macyszyn, a board-certified and fellowship-trained neurosurgeon specializing in the surgical treatment of complex spinal disorders at DISC Sports & Spine Center previously told HuffPost.

According to Dr. Macyszyn, large totes and shoulder bags are the most likely to cause harm and should only be used for short and necessary tasks like carrying groceries or doing a quick errand. If you need to carrying a lot of things with you, like medical gear or a laptop, he recommends opting for a supportive backpack (wearing both straps) or even something with wheels, as to put “no load on the spine.” Yet, for errands, walks, evenings out or general everyday wear, he recommends just trying to take less stuff with you and opting for a smaller, lightweight bag — specifically something with a thick, supportive strap, that you can wear across your body or around your waist, being mindful to trade off which shoulder you have it on during the day.

Crossbody bags and fanny packs are always trending, and offer a lightweight, hands-free way to keep your essentials close to you. To help you take some strain off your back and to inspire you to pack lighter, we rounded up some of our favorite crossbody options.

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