Q+A: Lighten up your heavy load

At first glance, a purse and backpack don’t seem like they’d do much damage. But the way we carry and how much stuff we put into them may cause back, neck, shoulder and elbow aches and pains. We asked Anisa Cox, a certified personal trainer at Energy Fitness in Paducah, about why bags strain our bodies so much, and how to relieve the pain.

How does the way we carry a workout bag, briefcase, purse or backpack affect our spine, neck and arms?

The neck has a natural curve that evenly distributes force on the spine. When a person carries a heavy bag on one side for a long time, the natural curve is compromised and can lead to neck, back and shoulder pain.

What steps can we take to avoid shoulder and neck pain caused by carrying heavy items?

We carry more weight around than we think, and kids also experience issues with neck, back and shoulder pain from lugging heavy backpacks. Once weekly go through your purses and backpacks to clean out and empty the junk. When filling your bag or backpack, organize items among all the pockets and flaps to evenly distribute weight. Remember to adjust the straps, as they let you place the bag across your body, which takes the stress of the shoulder. Use both straps for a backpack to prevent all weight from resting on one shoulder. Switch the bag from shoulder to shoulder when possible. Be aware of your posture, and try to keep one shoulder from rising higher than the other. Stand tall and straight.

What are some other causes of back pain?

Poor posture is a big one. Sitting slumped in front of a computer for hours takes its toll, too. Improper form while exercising can also lead to back pain. Work with a personal trainer to ensure proper form throughout your entire workout. They can teach you correct ways to achieve maximum exercise benefits while avoiding injury.

What are some simple exercises and stretches people can do to prevent and alleviate these problems?

When you start to feel tension, do simple stretches to relieve stress. Shoulder shrugs while squeezing your shoulder blades together is a good example. Sit tall in a chair and bring your shoulders to your ears, or bring your chin to your chest. Yoga and pilates are also very good ways to relieve stress while strengthening key areas of the body. Energy Fitness offers both live and virtual group fitness classes for your overall health and wellness. Visit EnergyFitnesspaducah.com for details.