The saying ‘prevention is better than cure’ is certainly a mantra I use on a daily basis. Cases of back pain continue to rise every year in the UK and unfortunately our lifestyles are largely to blame.
Whilst sitting for hours on end everyday and lack of exercise are common lifestyle culprits for causing posture related problems, fashion frenzies are also often to blame for the rise in back pain cases.
One trend which seems to be sticking around is oversized handbags which, whilst may look good, are causing a lot of people to carry heavy weights on one side of the body.
Whilst injuries are likely to be minor, problems with muscles and joints are often cumulative so repetitively carrying unwieldy objects may have an effect over time. These can be problems such as sprain strain injuries of neck, shoulder, fore arm and wrist as well as lower back pain.
I have put below some simple advice on carrying bags which I hope is of help.
- Try to reduce cumulative aggravating factors, reducing the weight of the bag, carrying bags properly, improving ergonomics at work (if you have been in a compromised posture through the day this may predispose you to injury).
- There is no ideal weight of a bag as it depends on the size and strength of the person and the style of the bag (a rucksack style over both shoulders dissipates the weight more evenly so there is less strain on the body so the lighter the better especially if you are having to carry the bag all day. Try and take out all unnecessary items, try to get in to the habit of reviewing the contents of your bag at least once a week
- The closer the bag is to your body the better, rucksack style bags are best if not a bag that can be worn like a satchel across the body. Try to avoid holding a bag with long straps in the crook of your arm or down by your knees as this “loads your body asymmetrically” Try and keep the bag as light as possible
- To prevent pain try a gentle “neck resisted” exercise (pushing your head in to your hand whilst looking straight ahead (tense the neck DO NOT bend or twist the neck), push gently to the right hold for 5 seconds, slowly release repeat to the left and forward and backwards always keeping the head and neck neural and ONLY do to comfort. Gentle shoulder shrugs and shoulder circles can also help.
- Keep fit, keep supple, wear sensible footwear so when you are carrying your bag you are well balanced not “teetering on high heels” Keep the bag close to you and carry it in a relaxed position, ideally in a rucksack style- using both straps. KEEP IT LIGHT, KEEP IT SMALL.
As said prevention is better than cure – trying to avoid getting problems in the first place is always a good idea. If people are in doubt or think they may have a problem visit your local BCA chiropractor for advice or examination and treatment if needed