Are Tote Bags Bad for Your Shoulder?

AOTA says to avoid heavily loading tote-style bags worn on the shoulder, because one large open bag invites overloading.

Published November 2, 2026 · 3 min read · Topic: Size, Fit & Comfort · Size & fit

Typical situation

Your tote bag is large, open and handy, and you tend to fill it with whatever you might need.

Main answer · berabags Editorial Team · Fit view

AOTA says to avoid heavily loading tote-style bags, which are worn over the shoulder. A tote makes it easy to add more, and a heavy, one-sided load is what the occupational therapy advice warns against.

What the sources say

AOTA’s purse advice says to avoid heavily loading tote-style bags, which are worn over the shoulder.
It says heavy purses worn over one shoulder cause uneven weight distribution across the back muscles and may restrict blood flow at the shoulder.
It advises built-in compartments to distribute the weight more evenly.
The Ontario Chiropractic Association says to divide the contents among multiple pockets, and to switch sides often so that each shoulder gets a rest.

How to carry a tote more comfortably

Carry only what you need that day.
Use pouches or an insert to divide the load.
Switch shoulders often.
Keep your shoulders level and do not lift the loaded one.
When you stand still, put the bag down.

When a tote suits you

For light loads, a tote is convenient. It is the combination of an open top, a single shoulder strap and a heavy load that the advice cautions against.

Questions before you fill it

Before you add something to a tote, ask whether you need it for this trip. A water bottle, a book and a jacket may all seem reasonable on their own, but together they can make the bag heavy. A short pause to decide what to leave behind is the cheapest way to make a tote easier to carry.

Where this answer stops

The AOTA text is brief and does not give a weight limit for totes. For the weight of any bag, see the separate handbag weight article, and see a health professional if you have pain.

Sources and further reading

Three more perspectives

berabags Editorial Team · Fit view

If you carry a tote on one shoulder, alternate sides, and keep your shoulders level. A tote that slips down invites you to raise the shoulder to hold it.

berabags Editorial Team · Use view

Use an organiser or small pouches inside the tote, so that the load is divided and the small items do not collect at the bottom.

berabags Editorial Team · Purchasing view

Look for a tote with a flat base and at least one inner pocket. If it also has a longer strap, you can wear it across the body.

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