Heavy Bags Can Cause Spinal Problems in Adults

There have recently been a number of articles about the problems children can have from carrying heavy school bags.  But from the September 27, 2008 issue of the Canadian publication, the North Bay Nugget, comes a story warning adults about the perils of carrying heavy bags. This article from New Canada and the Ontario Chiropractic Association warns that adults are also susceptible to spinal injuries from bags that are too heavy.

The article starts off by noting that according to Health Canada, 80 per cent of Canadians will suffer from back pain in their lifetimes. They note that things such as heavy laptop bags, briefcases and even handbags can take their toll on peoples backs, necks and shoulders.

To help spread the message, the Ontario Chiropractic Association (OCA) has started a new public relations campaign with a new slogan, "Pack it Light. Wear it Right". Part of this program involves some simple strategies to prevent spinal problems from poorly packed, or over packed bags.  These include:

• Choose the right size: Use bags appropriate to your body size and that feature wide, adjustable and padded straps that evenly distribute the load. It's also important to select a bag made of light-weight material, such as canvas or vinyl. For luggage, choose a bag with wheels and that is not heavy when empty.
• Pack it light: Reducing the weight you carry in common, everyday bags is key to avoiding injury. Make time to check your bag each time you use it to ensure you are only carrying essential items. Remember to pack the heaviest items on the bottom and distribute items in side pockets as well.
• Wear it right: For bags with two straps, ensure you use both and tighten to minimize movement and jarring. For bags with one strap, cross the strap over your body to distribute the weight more evenly.
• Smart lifting:When lifting can't be avoided, do it in increments. Make sure to hold the load close to your body, bend your knees and avoid twisting your back.
• Change it up: Try changing your purse or wallet for work versus social outings. If you're popping out to lunch during work, just carry your essentials in your pocket, rather than carrying your entire purse with you.
• Exercise: Regular exercise, such as walking, swimming or bicycling, will help the body stay conditioned and can help prevent injury.