You can relieve your back, neck or shoulder pain by changing what you carry in your large purse. The fact is that most of us carry way too much stuff in our bags these days - laptops, iPads, phones, makeup, wallets, personal hygiene items, books, documents, water bottles, snacks and the list goes on! This extra weight is destroying our backs. The contemporary woman loves to carry a large purse, but larger bags lead to heavier loads!
Of course, we want to be ready for every event. But the “just in case” mentality comes at a high price. Heavy, oversized bags carry a serious risk of injury. The combination of the weight of the bag against your muscles, tendons, nerves and ligaments, plus the compensatory change in posture you make to carry the heavy load, can lead to back pain, shoulder pain, neck pain, buttock pain, headaches and general body aches, especially if your upper body muscles are already weak or tight. Over time, you may experience more serious nerve trauma or even degenerative joint disease, all because of injuries caused by carrying a heavy bag.
If you carry around an overly heavy purse, you will probably end up with pain in your shoulders, neck, back and/or arms. This is because the trapezius muscles in the upper back and the cervical paraspinal muscles in the neck are strained by carrying a heavy weight in one position for a period.
First, the weight puts pressure on the nerve network, which can cause pain or twinges from the neck to the arm. Also, every time you throw your big purse over your shoulder, the muscles in the upper back that support the shoulder blade have to struggle to counterbalance that weight; eventually, they get overworked and painful. And the symptoms don’t stop there, because if you load, say, an extra 10 pounds on one side of the body, the trunk can tilt sideways to compensate, adding lower back pain to the list of pains.
Pressure on the muscles in the back of the head and shoulders can cause symptoms such as:
1. Pain in the upper neck, shoulders and back
2. Poor posture
3. Muscle spasms
4. Sciatica (including nerve pain in the buttocks and down the legs)
5. Elbow tendonitis
6. Injury to the rotator cuff muscles of the shoulder.
7. Tension headaches.
8. Numbness or tingling in the arms, hands or fingers because of pinched nerves.
9. Lower back pain.
Over time, you are more likely to develop scoliosis (curvature of the spine), kyphosis (hunchback, especially in women with brittle bones), painful osteoarthritis and/or actual degenerative joint disease in the shoulders.
According to the specialist, Dr. Erickson, the reason your big, heavy purse is causing all these horrible symptoms is:
1. Your natural gait is out of whack. Your gait is the way your arms and legs swing when you walk naturally. It keeps your body in balance. But if you place a large, heavy purse on one side of your body, your arm on that side can’t swing properly and your other arm has to swing more.
2. Your muscles become unbalanced, and you develop an asymmetry in your posture. Since all the weight of your bag is on one shoulder, you are carrying an asymmetrical load, which throws your posture off balance. Most people carry their bag on their dominant side, i.e. if you are right-handed, you will carry it on your right shoulder. But this causes your dominant shoulder muscles to hypertrophy, especially the trapezius muscle.
3. A heavy asymmetrical load causes your spinal muscles to compensate for the weight, which can cause spasm on the opposite side of your spine. This overcompensation can also affect the lower back and sacrum, the bone at the base of the lower spine. The more asymmetrical the load, the harder the muscles under the shoulder have to work and, as a result, your muscles become stiff and sore.
4. Carrying a heavy purse can cause the trapezius muscle, which is on top of the shoulders, to spasm, resulting in a tightening of this muscle, as well as the muscles that run from the shoulder to the base of the neck, resulting in a great deal of stiffness in the upper back, shoulder area and neck. This can also lead to a decrease in the neck's curve, known as a “military neck.”
5. You can develop arthritis in your neck if you carry heavy weight for a long time. The delicate muscles that help you carry your purse also help you turn your head, making this action painful.
6. You may have headaches because of the strain on the muscles that are forced to carry all that weight. When the muscles in your shoulders and neck tighten, it can cause pain in the back of your head that radiates forward and causes headaches.
How to carry your large purse safely?
Besides the size and weight of your large purse, it is the way you carry it that can cause pain. Avoid injury by making these simple adjustments.
1. Switch from one side to the other: Carrying a bag on the same side continuously can overwork your muscles and permanently affect your posture. To avoid this, switch sides frequently from time to time.
2. Carry your bag diagonally over your shoulder. It is best to carry a heavy bag across your body and adjust the strap to minimize the sway. This allows the core muscles of the trunk to bear more of the load.
3. Don’t raise your shoulder to keep your bag from sliding. If your bag is so heavy that you have to roll your shoulder up to hold it in place, this will create poor posture that will lead to shoulder, neck and upper back pain because the muscles have to work harder. 4. Don’t roll up one shoulder to keep the straps of your bag from falling off, as this will only strengthen the muscles on that side.
4. Do not carry your heavy bag in the crook of your arm, as this can lead to elbow injuries such as tendonitis. Limit the strain by carrying two small bags instead of one, or use a backpack.
5. Maintain good posture when carrying a large purse by keeping your abs engaged (as if you were buttoning tight pants), your weight centered on your feet, and your shoulder blades down and back.
6. Exercise to strengthen your upper body: You are more likely to feel pain if your upper body muscles are weak or tight. Strengthen them with stretching and strength training.
7. Resist the temptation to text while carrying your large purse. The double whammy of texting and carrying that extra weight can cause your neck to lose its curve and become flat, resulting in pain.
8. Wear sensible shoes because the combination of high heels and heavy purses is a recipe for injury. High heels tilt your pelvis forward and predispose you to back pain. If you add a heavy handbag, you are even more likely to suffer chronic pain and irritating injuries.
Change the type of purse you carry
If you really need to carry a lot of stuff, change the style of your large purse. A messenger bag, cross-body bag or backpack will help distribute the weight better. If your load is very heavy, consider using a rolling bag.
Lifting over 25 pounds can cause injury, especially if you move the object from below the knees to above the waist or if you hold it in front of your body. If you are carrying a heavy load, you need to counterbalance it to prevent overuse of the muscles.
Choose the right type of bag for you, adding functionality, health and safety, and style and fashion. Some tips:
1. Choose a bag with minimal hardware. Buckles, grommets, belts and other trimmings add to the weight of the bag; a sleeker style inevitably lightens your load. Opt for a classic, wispy bag with no accessories of any kind.
2. Choose a bag with a wide strap, at least 5 cm (2 inches) wide, to disperse the weight. The thicker, the better. A narrow strap concentrates force and can dig in and irritate the ligaments of the acromioclavicular joint, where your collarbone meets your shoulder blade.
3. Better yet, choose a bag with different strap options so you can alternate how you carry it. For example, choose a bag with handles that you can hold in your hand, as well as longer straps to wear it over your shoulder to better distribute the weight and give your shoulders a break.
4. Choose a bag with straps that are the right length for your body and adjust the straps to fit you properly. If the purse is too short or too high, it will affect the way your arm can swing. But if it’s too long, it will affect the way your hips swing when you walk. You need to swing your hips and shoulders freely without being jolted by the bag.
5. Choose a bag made of a lightweight material, especially if you need a large bag to carry your daily belongings. A nylon or fabric shell is usually much lighter than leather, although soft leathers can also be lighter.
6. Make sure the bag has different compartments to disperse the weight. Without compartments, all of your stuff will accumulate in one place in the bag, creating an unwieldy load to carry.
7. Choose a small bag. It makes sense: the bigger the bag, the heavier it is and the more junk you carry.
Reduce what you carry in your bag
Weigh your large purse. If it weighs over 10 kg, it is too heavy. Your full bag should weigh only 10% of your body weight, so if you weigh 150 pounds, your bag (and its contents) should weigh only 15 pounds. In fact, some experts recommend that the limit be only 5% of your body weight. Assess what you really need to take with you and be brutal - health is more important than being prepared for any event! So put your bag on a diet:
1. The weight of the bag itself - bags can weigh anywhere from less than a pound to several pounds depending on the size, material and material. If your bag weighs between 3 and 5 kilos, the resistance it exerts can be a problem. Choose a bag that fits your fashion style while being functional and safe.
2. A wallet can weigh a pound or more - remove unused cards, receipts and put coins in a jar.
3. Keychain can weigh 2 pounds or more - remove any keys you don’t need. Choose a lightweight key ring.
4. Coupons together can weigh a pound or more - throw away all expired coupons - or download them to your phone.
5. Makeup kits together can weigh 2-3 pounds or more - take only the items you need to refresh your makeup.
6. Personal care packages can weigh up to a pound - take just what you need, but don’t be caught short.
7. Documents can weigh up to 2 or 3 pounds or more - be forward thinking and only take what you need for the day.
8. Pens and pencils also weigh up to a pound. - choose what you need and pack the rest.
9. Laptops can weigh several pounds. Choose a lightweight model for travel.
10. Cell phones and I-pads can also weigh several pounds.
11. Snacks and water bottles add significant weight
If you add up everything you like or need to carry, you may find that it quickly adds up to over 5-10% of your body weight.
Exercise to strengthen the upper body
If your upper body muscles are weak, you are more likely to suffer from carrying a heavy purse. Strengthen your muscles with routine exercises. If you experience pain, consult a doctor before starting these exercises.
1. Neck rotation - Slowly turn your head to the right, front and left, then reverse. Do 5 to 10 repetitions per side.
2. Neck Stretch - Stand up straight with your right hand behind your head, near your left ear. Gently pull down toward the right shoulder; hold for 10 seconds. Repeat on the other side.
3. Resistance Band Row - Place left foot on resistance band and right foot back, and hold a handle with right hand. Slowly move the elbow up toward the ribs. Hold for a count, then lower. Do 12 to 15 reps. Switch sides and repeat.
4. Shoulder Roll - Stand straight with shoulders pressed down. Roll shoulders up, back, down, and forward in a circle 10 times; repeat in the opposite direction.
5. Side Pull Down - Place the center of the resistance band firmly in a closed doorway, one end in each hand. Raise your hands above your head, then bring your elbows to your sides. Hold for a count, then bring hands back up to start. Do 12 to 15 repetitions.
Stretching, yoga, pilates, light weights and other forms of exercise that ensure your shoulders are also strong and toned can help you strengthen your upper body. It is also helpful to try walking without a bag from time to time to restore your natural gait.
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Summary
I recommend completely emptying your large purse and starting over with only the bare necessities of life. Decrease the load and it will surprise you at the improvement in your overall health. Lighten the pain by reducing the weight of your bag to avoid shoulder or back pain. Choose lighter items to fit in your large bag. If you have gotten rid of your large purse, but still have numbness or tingling in your hands, decreased grip strength, or increasing back pain, seek medical attention.
