Upper and Mid Back, Phase 4 · Exercise 2 of 4 MB-4 #2

Loaded Carries

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Real-world spine strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 30 seconds, 3 rounds

You needTwo light dumbbells, two filled grocery bags, or two water jugs

Demonstration video: Farmer's Carry (E3 Rehab Exercise Library). Follow the steps on this page if the video differs.

Photos

Farmer Carry: Carry: tall posture, weight at the sides — Carry: tall posture, weight at the sides

Why it helps

Real life involves carrying things: groceries, kids, work bags. This move trains your spine to stay stable under real-world load.

How to do it

Hold a light weight in each hand at your sides. Start light: 5 to 10 pounds each.
Stand tall. Shoulder blades down and back. Chin tucked. Spine stacked.
Walk forward slowly for 30 seconds. Keep your posture perfect the whole time.
Rest 1 minute. Repeat for 3 total rounds.
If your posture breaks down, stop and rest. Form first, time second.

Too hard? Try this

Use lighter weights (3 to 5 pounds). Or shorten to 15 seconds per round.

Too easy? Try this

Use heavier weights (10 to 20 pounds). Or increase to 45 seconds per round.

Common mistakes

Your posture collapses partway through.
You hold the weights too far from your body.
You hold your breath.

You should feel

Strong, stacked posture.
Work in your grip, shoulders, and core.

You should not feel

Low back pain.
Shoulder shrug.

Stop right away if

Sharp back pain.
Numb or tingly hands.
Sudden weak grip.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program