The monstrous handbag: You didn’t mean for it to happen.
You just wanted something big enough to carry your wallet, sunglasses, keys, cell phone, and maybe some tissues. And before you know it, there it is – a mini convenience store hanging from your shoulder.
Unfortunately, your body just wasn’t designed to carry that load.
“Heavy purses or bags do not usually create problems with the rotator cuff or shoulder joint,” explains an expert orthopaedist at Zanskar Health, “but they can create issues with shoulder blade or neck pain related to overuse and fatigue of the muscles around the shoulder blade.”
Some of the ways that these handy accessories have a long-term impact on your physical wellbeing include:
1. One-Sided Stress
Most women carry their handbags on the same shoulder every single day. The muscles in your shoulder, neck, and upper back, develop more than the others because of this uneven distribution of weight. The relatively weaker muscles on the other side will impact your posture significantly and make you lean towards your dominant side.
Your shoulders begin to roll forward due to the weight of your handbag and will strain your back and neck muscles and cause asymmetrical pain on one side.
2. There’s No Weight Distribution
Lugging around a heavy bag on your shoulder places unsupported weight on your back and shoulders. The thin straps are often unable to support the weight and, thus, put strain on your muscles.
The lack of weight distribution causes you to lean to one side and affects your ability to maintain an upright posture. Studies have often looked into the effects of backpack weight on the posture of school children. Students can experience a variety of back pain related conditions by carrying about 10% of their mean body weight on their shoulders.
3. Heavy Bags Affect Your Natural Gait
Your natural gait is how your legs and arms swing when you walk. This imperative aspect of maintaining your balance is affected when you carry a heavy handbag or backpack on one shoulder.
The gait plays an important role in keeping your back upright and supporting a healthy posture. Uneven weight distribution forces you to alter your gait and swing one arm more than the other. This adjustment affects your neck and shoulders by increasing the exertion of one side while leaving the other dormant.
4. Muscle Stiffness
The trapezius muscle, which is located on top of your shoulders, can tighten and spasm from the excessive weight on your shoulder. The stiffness in the neck and shoulder area can hinder your daily functioning and reduce your neck’s full range of motion.
The curve in your neck decreases as a result of carrying the heavy weight of your handbag for long periods of time and permanently alters your posture.
Recommended exercises to relieve your shoulder tension
Strengthening the core and upper body, including your back and shoulders, is a great way to improve your posture over time and help get rid of shoulder pain. Zanskar Health physical therapists recommend incorporating the following exercises into your routine a few times per week to start, and increasing frequency if you find them helpful. These exercises can be done anytime, anywhere.
1. Upper Trapezius Stretch
Stretches the upper trapezius (neck)
2. Elbow-Out Rotator Stretch
Stretches the shoulder muscles, including the supraspinatus, infraspinatus, and teres minor
3. T-Spine Windmill Stretch
Stretches the shoulder muscles, including the deltoids, trapezius, teres major, and teres minor, and the thoracic spine
PT Tips:
Right now, you might be thinking, “but I need EVERYTHING that’s in my bag” But if you want some relief, consider these suggestions from our pain experts:
· Don’t carry a bag on any one shoulder for a long period of time. Shift it from shoulder to shoulder, or place the shoulder strap diagonally across your chest if the strap is long enough.
· Make sure the bag is lightweight to begin with and that the straps are wide and padded
· Consider using a small backpack, which distributes the weight more evenly
· Select purses with built-in compartments, which distribute weight more evenly.
Learn More About Zanskar Health
If you have joint or muscle pain that makes it hard to move, Zanskar offers the most advanced full stack pain relief solutions for you.
Now available to purchase, Zanskar® Advanced Pain Healing Cream has a unique formulation of natural ingredients like Arnica, Vitamin B6, MSM and Capsaicin, which is trusted by over 20L+ pain sufferers globally. It provides lasting relief from muscle and joint discomfort that you can feel good about. Get your fix before stocks run out - buy now.
You can also gain access to therapeutic exercises and stretches for your condition by downloading the Zanskar Health physiotherapy mobile app. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you, including behavioral and nutritional coaching.
Download our mobile app here 👉 download and track your exercise streak.
Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by Dr Rashi Goel (Senior Physiotherapist at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.