Media Platforms Design Team1. Switch it up The right way to carry a bagIt’s not only the size and weight but also where and how you tote your purse that can lead to aches and back pains. Avoid injury by making these four simple adjustments.Carrying a bag on the same side all the time can overwork muscles and permanently corrupt your posture. To prevent this, switch sides every few minutes, says Scott Bautch, DC, a chiropractor in Wausau, WI. Media Platforms Design Team2. Avoid elbow overloadHold your bag on your shoulder—not in the crook of your arm. This way you’ll avoid elbow injuries like tendinitis, Dr. Lanoff says. Also, limit strain by carrying two small bags instead of one heavy one.
Media Platforms Design Team3. Pretend you’re doing PilatesKeep your abs engaged (like you’re buttoning up a tight pair of pants), your weight centered over your feet, and your shoulder blades down and back, says Vonda Wright, MD, an orthopedic surgeon in Pittsburgh. Media Platforms Design Team4. Wear the bag diagonallySling a heavy bag across your body, and adjust the strap to minimize swing. “This allows the trunk muscles to carry more load, so your lower back is less tired,” says Matthew Cunningham, MD, a spine-care specialist in New York City. Media Platforms Design Team Lift like this, not that!Hauling around a heavy bag isn’t the only way to invite back pain and other woes. “Lifting any weight over 25 pounds has the potential to cause injury, especially if you’re moving the object from a position below your knees to above your waist or holding it in front of your body,” Dr. Bautch says. Among the top triggers that drive patients to his office: lifting kids or pets, placing or removing car seats, removing heavy packages from the car trunk, and carting gardening items. Here’s how to avoid a trip to the doctor’s office.1. Act like an athlete. Before lifting anything heavy, take a cue from Little Leaguers and Olympians and do a simple warm-up. This is especially important first thing in the morning, when your ligaments and tendons are tight, or if you’ve been sitting all day. Do some basic upper-body circles for a count of four.2. Practice the two-point lift. Get as close as possible to the object you’re picking up, keeping your torso tall (don’t lean over). Use the strength of your legs and butt to complete the lift.3. Reverse course. “If you always put the car seat in from the same direction or carry groceries on the same arm, break the pattern,” Dr. Bautch says. “You need this counterbalance to prevent the muscles from becoming overstretched.“4. Don’t floor it. Put grocery bags or parcels on a counter, not at your feet. “High is almost always better than low for lifting,” Dr. Bautch says.5. Take a break. If you’re hauling heavy things in the garden, divide your tasks to do a little at a time. Where and why it hurts Need proof that carrying a heavy pocketbook can have serious consequences? Here’s a head-to-toe look at the physical toll a too-hefty load can take. Survey says:57 % NECK20% ARMS53% BACK84% SHOULDER(Based on responses to a questionnaire answered by the 100 women whose purses we examined)
Injuries and pain caused by carrying a too-heavy bag:
Increased risk of scoliosis (curvature of the spine) or kyphosis (hunchback) in women with weak bonesTension headaches caused by pressure on the muscles in the back of the head and shouldersPainful osteoarthritis or full-blown degenerative joint disease in predisposed shouldersUpper-back (trapezius) and neck (cervical paraspinals) muscles become strained from carrying heavy weight in one position over timeNumbness and tingling in the arm from nerve microtrauma
Put your purse on a dietFour key items account for more than their share of weight in women’s bags. Target these for a slim down:WALLET Packed with pennies and hard-plastic credit and reward cards, this can easily weigh a pound or more.FIX IT: Comb through your wallet every other day to weed out detritus. Put coins in a jar on your dresser.KEY CHAINS Weighing up to 2 pounds, we found them hooked with everything from framed family photos and Zip drives to pepper spray.FIX IT: Remove any keys and items you don’t use on a daily basis.COUPONS Some women were carrying more than a pound of these.FIX IT: Monthly, toss what’s expired or unlikely to be used.MAKEUP These bags often tip the scales at 2 pounds or more.FIX IT: Choose a downsized, all-in-one makeup kit such as the Mini Bag Makeup Palette ($15; sephora. com). It’s the size of an index card. MORE: How To Clean Out Your Makeup BagLighten your loadKick the packhorse habit with these tips from Julie Morgenstern, author of Organizing From the Inside Out:1. Be a planner. Spend a few minutes in the evening sorting out the next day’s schedule. Noontime workout? Big event after work? “Know exactly what’s on your plate so you don’t weigh yourself down carrying unnecessary items,” Morgenstern says.2. Divide and conquer. If possible, split your bag into two sections (or buy one with a center divider). Keep your permanent stuff (wallet, cell phone, keys, makeup) on one side, and put temporary things (work-related items, bills to mail) in the other section. Clean out temporary items nightly so you’re never lugging around more than you need.3. Create a pouch system. Organize your gear into zippered bags you can easily switch out on an as-needed basis. That might include one pouch for makeup, one for coupons or change, another for pens and a small notebook, and so on. And have a small spare handbag that fits just the essentials (wallet, cell phone, keys) to take when you’re traveling a short distance.Power moves that prevent painIf your upper-body muscles are weak or tight, warns Dr. Wright, a too-heavy bag will do damage faster. Firm up with these stretches and strength moves.Media Platforms Design TeamNECK ROTATIONSlowly circle head to right, forward, and left; reverse. Do 5 to 10 reps per side. Media Platforms Design TeamNECK STRETCHStand tall, with right hand behind head near left ear. Gently pull down toward right shoulder; hold 10 seconds. Repeat on other side.
Media Platforms Design TeamRESISTANCE BAND ROWPlace left foot on resistance band and right foot back, and hold one handle with right hand. Slowly draw elbow up toward ribs. Hold for one count, and then lower. Do 12 to 15 reps. Switch sides and repeat.
Media Platforms Design TeamSHOULDER ROLLStand tall with shoulders pressed down. Roll shoulders up, back, down, and forward in a circle 10 times; repeat in reverse direction. Media Platforms Design TeamLAT PULL-DOWNPlace center of resistance band firmly in closed doorway, one end in each hand. Raise hands above head, and then pull elbows down to sides. Hold for one count, and then raise hands back to start. Do 12 to 15 reps. 5 BAGS THE DOCTOR ORDEREDAs with shoes, cars, and haircuts, taste in bags is personal. But you need not sacrifice comfort and safety for style. Just shop for a bag that fills our expert prescription.Media Platforms Design TeamMinimal HardwareBuckles, grommets, belts, and other adornments create heft; a sleeker style automatically lightens your load.Navoh Zoey bag, $99; navoh.comMedia Platforms Design TeamWide StrapLook for one that’s at least 2 inches across to disperse weight evenly. A narrow strap concentrates force.UGG Australia Straw Convertible Tote, $275; uggaustralia.comMedia Platforms Design TeamLightweight MaterialA nylon or fabric shell is typically much lighter than leather, although butter-soft leathers may trim ounces.Dooney & Bourke Nylon Large Pocket Satchel, $198; dooney.comMedia Platforms Design TeamSmall SizeIt’s only logical: the bigger the bag, the more junk you haul around. Choose a medium style that won’t tempt you to kitchen-sink it.B.bags Plaid Box Bag, $30; lisaberck.comMedia Platforms Design TeamBack StrapsThey’re not on every style watcher’s list, but studies show that backpacks distribute weight best.Tignanello for QVC Canvas Backpack with Front Pocket, $59; qvc.com
