Even if you choose a backpack style, it’s important to wear it properly or it can change your gait. Adjusting the straps so it is carried as high on the back as possible is best. The top of the bag should be level with the big bone you can feel at the lowest part of your neck.
How to Protect Your Spine Health
Below are more tips to protect your spine health from a heavy bag:
- Focus on good posture with shoulders relaxed, back, and down, and don’t leaning to one side
- Strengthen your core (abdominal and back muscles) and shoulders with exercise. Also, see: 4 Low-Impact Exercises to Strengthen Your Core & Back
- Choose the smallest bag you can
- Don’t carry anything but the essentials
- Choose a cross-body bag with a long, wide strap that will distribute weight more evenly. Or, switch the strap frequently from one shoulder to the other, or use a backpack style.
- Place heavier items at the bottom of the bag to maintain the center of gravity.
- Keep the bag close to your body to reduce sway and stress.
- Use separate bags for different purposes such as a gym bag or computer bag. Furthermore, consider a wheeled bag for heavy items.
- Weigh it and keep the maximum amount between 5-10% of your bodyweight.
- Vary the bags you carry to help avoid overuse injuries.
Remember, in order to carry that heavy purse, the upper back which stabilizes your shoulder blade must counterbalance the weight. Eventually, it will become overworked. The purse can pull on the web of nerves and cause aching or shooting pain from your neck and radiating down your arm.
Taking a break by carrying only a small handheld purse or wallet and applying ice may help. But if the pain continues, it may be time to consult an orthopedic doctor.
How Can SOC Help?
At Spine & Orthopedic Center we can examine you and suggest a treatment plan for your back pain, which can help prevent future injury. If you have been experiencing pain, please call 888-409-8006 or schedule an appointment online now.