As technology continues to make our lives more portable, the more tools and gadgets we have to carry around with us every day.  Briefcases and laptop bags that are loaded with stuff can take a toll on your back, neck and shoulders just as an overloaded backpack does to a child.  While it is important to prevent children from carrying more than 10 to 15 per cent of their body weight in their school backpacks so they don’t develop musculoskeletal problems in childhood, adults also have to be careful not to over-burden themselves with what they carry around every day.

It may be impossible to always avoid lugging your laptop around with you, but there are some things you can keep in mind to minimize your burden.  Choose a bag made of lightweight material such as vinyl or canvas instead of heavier leather.  Backpack-style laptop bags are superior options because they distribute the weight evenly, but if you choose a bag with a single strap make sure it has a long, wide, adjustable and padded one.  If you carry too much weight in the bag it can distort your posture by causing you to lean to one side.  Placing the strap over your head to rest on the opposite side of the bag, and switching shoulders frequently, will distribute the weight more evenly.  Make a point of removing items you don’t need from your bag each day so you are not carrying around unnecessary weight.  Keep in mind that as heavy as your laptop is, it’s power cord and other accessories will add to the strain on your body, so consider purchasing a second set of accessories to leave at the office so you don’t have to carry them back and forth from home.  Lastly, whether you are using a tote, briefcase or backpack, always pack the heaviest items at the bottom of the bag and make use of pockets to distribute the weight.

These guidelines also apply for handbags and pursed.  Choose lighter bags with multiple pockets and a long strap that will reach to the opposite shoulder.  Purses are especially notorious for quickly becoming overloaded with too much stuff, so pay attention to the things you use most often, and consider leaving some less-commonly used items behind.  Also, many women have a habit of lifting the shoulder the purse is on to keep the straps from slipping, so avoid this by trying to keep your shoulders square.

When it comes to travel, improper lifting and carrying techniques and over-packed luggage are a common cause of back, neck and shoulder injuries.  Many of these injuries can be prevented using the same precautions for smaller bags.  Especially for travel luggage, lightweight bags with wheels and a handle can go a long way to lighten your load.  Backpacks are a good idea for carry-on luggage as they help distribute the weight on both shoulders, provided their contents are kept within reason.  Lifting all travel luggage is hard to avoid, so be careful to get close to the load with your feet shoulder-width apart, bend at the knees to lift with your leg muscles, hold the load close to your body, and avoid twisting your back as you lift and load your luggage. 

 

Finally, try to be aware of your body position and the load weight as you carry any baggage, and switch sides and positions frequently to prevent prolonged strain.  Maintain proper posture while standing and walking, and if you can leave your purse or bag at your desk or in your car when going somewhere, give yourself a break.  Regular exercise such as walking, bicycling or swimming will help the body stay conditioned and, together with specific strengthening exercises for the back and abdominal or core areas, can help to prevent injury.