Carry it right: surfboards, beach chairs and grocery bags

This is general information from Monarch Bay Chiropractic, the practice of Dr. Scott Kirchner, D.C.

Most of the lifting we do happens far from a gym. It's the board from the car to the sand, the chairs and cooler for an afternoon at Doheny, and a week of groceries from the trunk to the kitchen.

None of it feels like exercise, so it's easy to rush. The American Academy of Orthopaedic Surgeons (AAOS) and the National Institute for Occupational Safety and Health (NIOSH) offer a few simple habits for lifting and carrying, and they work just as well at the beach as anywhere else.

The basics: get close, bend the knees, no twisting

Whatever you're carrying, the same habits apply:

• Get close. Stand alongside the load, or slide it to the edge of the trunk, before you lift.
• Bend at the knees, not at the waist (AAOS).
• Hold it close to your body once it's up (AAOS).
• Turn with your feet. Avoid twisting your body while you lift or carry (AAOS, NIOSH).
• Ask for help with anything heavy or awkward (AAOS, NIOSH).
• Don't rush. The AAOS holiday safety tips say not to rush when lifting or carrying a heavy package, and the same goes for a full cooler.

Surfboards

A board is light for its size, but it's long and awkward, and a breeze can make it harder to handle.

• Keep it close. Carry it under one arm, tight to your side, rather than out at arm's length.
• Switch sides. On a long walk, trade arms now and then. The AAOS gives similar advice for shoulder bags: switch sides often.
• Team up for a big board. For a longboard, or on a windy day, use a shoulder strap or board bag, or carry it with a friend, one at each end. The AAOS advice for anything heavy or awkward applies: get help.
• Save your energy for the water. Once the board is on the sand, our five-minute warm-up before you paddle out gets the shoulders and hips ready.

Beach chairs, umbrellas and coolers

• Use both straps. If your chair or beach bag has backpack straps, use both. The AAOS notes that slinging a backpack over one shoulder doesn't let the weight spread evenly.
• Split the load. The AAOS suggests a few smaller bags instead of one large one, carried in both hands rather than in one hand off to the side.
• Let wheels do the work. The AAOS favors luggage with wheels and a handle, and NIOSH points to a dolly for heavy objects. On the sand, a beach cart or wagon does the same job.
• Carry the cooler as a team, one person on each handle.
• Make an extra trip. The AAOS suggests making frequent trips to the car rather than carrying heavy loads all at once.
• Pack light. The AAOS suggests packing lightly. For a beach day, that might mean one less chair or a smaller cooler.

Grocery bags

• Slide each bag close before you lift it out of the trunk, so you aren't reaching.
• Balance your hands. Similar weight in each hand beats one heavy bag on one side.
• Carry fewer bags per trip. Two easy trips beat one heavy one.
• Save a hand for the rail. On stairs, carry a little less so one hand can hold the rail.
• Set them down the same way, bending at the knees.

Try this: a 30-second carry check

Before the next big carry, run through these. All of them are optional.

1. Size it up. Heavy or awkward? Get help, split it or use wheels.
2. Get close. Stand alongside it, or slide it toward you.
3. Bend at the knees and keep your back long.
4. Lift smoothly and hold it close.
5. Turn with your feet, not your back.
6. Set it down the same way, knees bent.

Stop if anything hurts. Check with your doctor first if you're pregnant, injured or managing a health condition. If you have new or worsening symptoms, see your doctor; for an emergency, call 911.

After a day of hauling gear, the shoulder-blade squeeze from our three quick resets for screen time is an easy way to finish.

Quick answers

What's the best way to lift a heavy cooler?

Get close, bend at the knees, hold it close and turn with your feet instead of twisting. If it's heavy or awkward, lift it with a second person (AAOS, NIOSH).

Is one big bag better than two smaller ones?

The AAOS suggests a few smaller bags instead of one large one, carried in both hands rather than in one hand off to the side.

How should I carry a surfboard?

Under one arm, close to your side, switching arms on a long walk. For a longboard or a windy day, use a strap or board bag, or carry it with a friend.

What if something hurts while I'm carrying?

Set the load down and stop. If you have new or worsening symptoms, see your doctor; for an emergency, call 911.

Enjoy the beach days

Save this for your next beach day or grocery run. Dr. Scott Kirchner, D.C., is welcoming new patients at our Dana Point office in Monarch Bay Plaza and our Mission Viejo office. Request a visit, and our Patient Care Coordinator will call you to find a time.

General information, not medical advice. Please talk with your own doctor about your situation.

Sources

• American Academy of Orthopaedic Surgeons (AAOS), OrthoInfo (n.d.; no review date on the page; opened Oct 16, 2026). Tips for Lifting and Carrying Luggage. https://www.orthoinfo.org/staying-healthy/tips-for-lifting-and-carrying-luggage
• American Academy of Orthopaedic Surgeons (AAOS), OrthoInfo (n.d.; opened Oct 16, 2026). Preventing Back Pain at Work and at Home. https://www.orthoinfo.org/staying-healthy/preventing-back-pain-at-work-and-at-home
• American Academy of Orthopaedic Surgeons (AAOS), OrthoInfo (n.d.; opened Oct 16, 2026). About Holiday Safety. https://www.orthoinfo.org/staying-healthy/about-holiday-safety
• National Institute for Occupational Safety and Health (NIOSH), CDC (2026, September). Materials Handling: Lifting and Carrying. DHHS (NIOSH) Publication No. 2026-119. https://www.cdc.gov/niosh/media/pdfs/2026/09/2026-119.pdf