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8 H E A LT H Y Y O U Healthy Living Lighten your load: Why it's time to put down that too-heavy purse I f you regularly lug around a hefty purse, backpack, briefcase or diaper bag, you're setting yourself up for years of increasing discomfort, say many health experts. Back pain is commonly the first complaint, followed by neck and shoulder pain. Pressure on top of the shoulder from the strap can also bring on headaches, neck stiffness and numbness as well as tingling and weakness in the arms. Carrying a heavy load can affect your posture too, causing you to lean forward at your hips to compensate for the extra weight on your back. Even without the weight, you could start to walk hunched over. The load can also shorten the muscles in your neck, and you may not be able to turn your head completely. In addition, it can compress the disks in your spine. Little things such as a book, an iPad and a wallet full of change can add up. If you must carry something heavy in your purse temporarily, make sure you don't wear high heels at the same time. Purses and high heels make a very bad combination. Fix your form. Whatever makes the cut, be sure the load in your purse or bag is positioned at the bottom. Also, wear your bag close to your body. The less distance between your torso and what you're carrying, the better for your back. If you use a backpack, wear both straps. If you carry a bag with shoulder straps or use a cross body/messenger bag, carry it on alternating sides to avoid traumatizing the same muscles. Roll with it. Instead of a purse or backpack, consider using a roller bag. One caveat: The roller bag should have a handle that's proportional to your height. If you're tall, make sure you can maintain an upright posture. The handle has to be long enough so that you don't have to bend forward to use it. Look for a roller bag that also has sizeable wheels, which creates a more stable base so your load won't be inclined to shift around as you're walking. On your feet Wearing heels can increase the pressure on spinal disks. Eventually, the disks can degenerate and bulge (herniate), and then compress the nerves in your back. In fact, disk herniation is one of the most common causes of low back pain and the leg pain of sciatica. Take it off You know your purse or diaper bag is too heavy if you find yourself holding your breath when you're lifting it or taking it off, there are red marks on the tops of your shoulders, or you find yourself shifting your weight from foot to foot if you're standing with your pack or bag. Here's what you can do to help your back, neck and shoulders stay healthy. Weigh in. Figure out exactly how many pounds you typically carry. Weigh your backpack, briefcase, purse or diaper bag with what you usually have in it. Whatever you're carrying, it shouldn't be more than 10 percent of your body weight. If you weigh 140 pounds, for example, you shouldn't carry more than 14 pounds. Dr. Kern recently relocated from Tennessee and opened his Neurosurgery practice in Wichita Falls. His practice is located at 1722 9th Street, Wichita Falls, TX 76301. New patients are being accepted from most payer sources, including Medicare. To make an appointment, please call 940-322-1075. Dr. Richard L. Kern Jr., Neurosurgery