Is your handbag crippling you? Physio reveals how heavy shoulder bags can cause long-term damage

Many of us are guilty of carrying around far too much stuff that we don’t actually need in our handbags.

According to recent research by Aspinal of London, the average weight of a British woman’s handbag is three kilograms – a third heavier than those of ladies on the continent.

But is lugging around this amount of weight on our shoulders having a detrimental effect on our health? Celebrity physiotherapist Doug Jones, of Manchester-based Altius Healthcare, certainly thinks so.

The sports physio, who overcame his own personal health battle and challenges four years ago following a brain tumour which nearly killed him, is a passionate advocate of health and well being. 

According to recent research by Aspinal of London, the average weight of a British woman’s handbag is three kilograms – a third heavier than those of ladies on the continent

Doug, who counts Coronation Street actress Cath Tyldesley, Strictly’s Karen Clifton and rugby stars Danny Cipriani and Owen Farrell as clients, is concerned it’s leading to an increasing number of women suffering long-term neck, shoulder and back pain. 

‘Today many women’s handbags are getting much heavier,’ Doug told FEMAIL. 

‘With the hectic lifestyles we lead and the various demands and gadgets we carry today, often handbags are bigger, bulkier and contain heavy items including keys, books, shoes, mobile phone chargers, phones and iPads – even lunch!

‘Often professional women are carrying separate laptop bags and gym bags as well, adding even more strain to their neck, back and general spinal posture.

Sports physiotherapist Doug Jones (left) counts Coronation Street actress Cath Tyldesley (pictured right) as one of his clients

Sports physiotherapist Doug Jones (left) counts Coronation Street actress Cath Tyldesley (pictured right) as one of his clients

‘Carrying those heavy bags on the same shoulders or arms for long periods of time, day in, day out, can be problematic for their posture. It can cause long-term damage to their neck and back.’  

Coupled with our increasingly sedentary lifestyles, Doug warns that unless women take urgent action now to change their handbag habits, they may be setting themselves up for serious health problems in the future.  

‘We are seeing increasingly in clinic more younger female patients with twisted nerves, problems with their posture and spinal and shoulder pain due a mix of injuries caused by heavy handbags and generally a more sedentary lifestyle that sets them up for problems,’ said Doug.

Bags we regularly sling over one shoulder are most prone to leaving us with aches and pains

Bags we regularly sling over one shoulder are most prone to leaving us with aches and pains

‘Carrying any sort of weight for a prolonged period time – particularly if it is on one side – can causes stress and strain due to the imbalance mechanics acting on the spine and shoulders.

‘That, coupled with prolonged sitting and our reliance on computer screens and devices for work and daily activities, means women may be less well conditioned to tolerate carrying weight than they perhaps were 10 years ago.’  

So, which handbag styles are the worst culprits for causing us problems?

Shoulder bags

Perhaps unsurprisingly, bags we regularly sling over one shoulder are most prone to leaving us with aches and pains. 

By comparison a clutch bag, generally used for more social occasions, will tend to carry only essential items and thereby generate less strain.

Doug’s three tips for preventing back, neck and shoulder pain

1. If you have a lot of items to carry, including work items such as laptops and phones, consider using a rucksack to evenly balance the weight ratio over the width of your back.

2. Question if you really need to carry those items in the first place; are they really essential?

3. Regularly empty your bag out and de-clutter. You may find you’ve acquired items that are non essentials. 

‘A shoulder handbag will tend to be much heavier than other bags, with anything from 15 to 25 items in a typical bag,’ Doug observed. 

‘Women who turn up with shoulder and neck pain tend to report it on the side that they carry a bag and where the weight of the bag over a period of time results in a rounded or dropped shoulder.

‘This can stretch the nerves from the neck down the arm, sometimes resulting in pain and even pins and needles and numbness down the arm. 

‘The associated pain can often cause inhibition of the stabilising muscles of the shoulder, leading to tightness in the chest and neck and stiffness in the upper back.’

Doug added that this is probably confounded by prolonged sitting at a desk and the use of a mouse, leading to weakness in the shoulder girdle and postures that may become a source of pain and dysfunction. 

Laptop bags  

A laptop bag will be by far the heaviest due to the weight of the computer as well as associated cables and other devices. 

Carrying this over one shoulder can generate the same problems as a regular handbag, and even intensify them due to the added weight.

Backpacks 

A backpack or rucksack should always be carried on both shoulders so that the weight of the bag and its items will be more evenly distributed.

A backpack or rucksack should always be carried on both shoulders so that the weight of the bag and its items will be more evenly distributed, according to Doug (stock image)

A backpack or rucksack should always be carried on both shoulders so that the weight of the bag and its items will be more evenly distributed, according to Doug (stock image)

‘This spreading of the weight means it does not focus strain in any one area, making backpacks a better option,’ Doug explained.  

To treat patients with neck, back and shoulder problems, Doug and his team often prescribe stretches for the chest and upper back and exercises to strengthen their shoulder stabilisers. 

‘Increasingly though, patients who have more of a sedentary job with long periods of prolonged sitting suffer worse and are more difficult to rehabilitate,’ he explained.

‘Routinely we are trying to undo the effect of weakness throughout the entire spine and hips, not just the shoulder affected.

‘If you can avoid injuries by preventive physiotherapy and exercising and small changes to your lifestyle, then this is a far better way to manage your health.’

Doug’s three simple exercises to help alleviate shoulder pain 

Doug recommends small changes to your lifestyle to improve and manage your health

Doug recommends small changes to your lifestyle to improve and manage your health

UPPER TRAPEZIUS STRETCH

With one hand on the shoulder you want to stretch and the other on top of your head with your fingers pointing towards the back, gently pull your head forward with your chin towards your neck, as if you were nodding. Hold this position for 10 to 15 seconds. 

For a side stretch, pull your head to the side so your ear approaches the opposite shoulder, and switch sides. Hold this position for 10 to 15 seconds. 

For a diagonal stretch, pull your head diagonally forward so your chin approaches the opposite shoulder. Hold this position for 10 to 15 seconds.

SCAPULA PINCH

Sit on a bench with your back straight and your arms to your side. Arms should be at a 90-degree angle. Then, slowly move your arms backwards so your shoulder blades squeeze together. Return to starting position and repeat.

DOORWAY PECTORAL STRETCH

Stand against the outer corner of a room or in a doorway and bend your right elbow at a 90-degree angle so your upper arm is parallel to the floor at shoulder height. 

Then, place your right forearm against the corner of the wall with your left side open to the room. Gently press into your right forearm as you lean your left side into the open space of the doorway or room to feel a stretch in your right pec. Hold for 15 to 20 seconds and repeat on the other side.

For more information about Doug’s work, visit https://altiushealthcare.co.uk/  

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