SHE'S GOT YOUR BACK
Bags have got bigger and heavier to meet the demands of today’s busy woman. But touting your favourite one around again after lockdown may increase your risk factor of developing an injury warns leading UK back-pain expert and health ergonomist Nichola Adams. Nichola has spent the past 14 years advising top UK companies on how to minimise the risk of back injury in their workforce. Here she gives some top tips on polishing up your posture
“I read a survey recently that found that the average British woman owns 14 handbags. I don’t know what your collection amounts to, but mine have been very much dormant for the past two or three months, stowed away in my cupboards at home. It’s all because of lockdown of course and that fact that millions of us, including people who usually travel daily to work in an office, have been working from home due to the Coronavirus pandemic.
Nichola assessing a client’s posture
We’re still discouraged from using public transport wherever possible because of the need to maintain social distancing. So, some of us may be walking to work, which may mean carrying a change of shoes and some computer equipment, such as a laptop. Add those bulky items to the contents of the average woman’s handbag and the strain on the arms, shoulders and neck can become a considerable burden. It’s also a weight that the majority of us are ill prepared for – increasing injury risk factor. Our muscles will be out of condition, particularly with slouching over laptops during lockdown, leading to an increased likelihood of picking up strains and injuries, especially if a handbag is heavy and over-filled.
Already during lockdown there has been a big increase in the number of reported back strains and injuries. The cause of this spike is probably due to a combination of factors, for example bad posture from making do with different workstation set-ups (often our kitchen table and chairs) and a turndown in exercise.
Nichola doing assessments, covering laptop usage and two-screens usage.
I find women who carry a heavy handbag are extra vulnerable to tension build-up in their necks, shoulders and their lower back. The main problem is the weight of the bag and carrying it on one shoulder. If it has to be a shoulder bag, then try to ensure that you keep it at a manageable weight, one where your shoulder doesn’t have to tense up to carry it.
Also try to even out the weight. If you do need to carry a lot, try distributing the weight between two bags. And if you are carrying a shoulder bag, go cross-body. This helps with the weight distribution and lowers the tendency to have to hunch the shoulder. Your arm is also less restricted, and you can move more freely. I also recommend alternating on which shoulder you carry the bag. That will give each side of your body time to rest and will lessen your injury risk.
Good posture and an ergonomic backpack discourage back and shoulder discomfort
Ideally I would highly recommend a backpack. I found a fairly stylish one on Instagram that I am happy to carry around everywhere I go. I had previously tried several others, which caused a problem over time. It is just a case of knowing what to look for. My top tips for finding an ideal backpack to suit you would include:
Nichola’s favourite backpack. Super ergonomic and kind on the back!
Go for padded straps. Key to avoid the painful experience of straps cutting into your shoulders
Choose a bag with adjustable-length straps. These allow you to adjust the backpack so that it feels weightless on your back. At the right height, the weight will be evenly distributed across your back. Too low and it will feel as though it is pulling you backwards
Waist straps can help too. Some backpacks may have adjustable waist straps. I don’t actually use these, but they are useful in further distributing the weight
Pick a pocket or two. I find multiple pockets really useful so I can distribute the weight more easily and swiftly identify the item I was looking for
Find the right size for you. Check it fits the size of your laptop. If you can, try to use a laptop that is lightweight, making it easier to carry around for long walks.
Remember your water. Water-bottle holders are really useful if you are going to be walking a lot, especially in hot weather. If your backpack is fitted with one, it allows you to keep both hands free if you need to take some of the weight off your shoulders.
Pack wisely. When you pack your bag, ensure the flat items, such as your laptop or book are at the back, and the bulky items at the front. That way, you won’t have anything digging into your back when you are walking or cycling.
Include a keyboard and mouse. It’s really important to use your laptop raised so you don’t slouch down when using it all day. Using a laptop riser, separate keyboard and mouse will enable you to do this, without having to hunch your shoulders up to reach the raised keyboard. There are lots of lightweight mini versions around.
Keep stretching. If we use a laptop flush with our desk we quickly start to slouch forward with our shoulders. When we do this we are extending the muscles, which over time, if done repeatedly, will lengthen and weaken. So it’s really beneficial to try to sit or stand up with our shoulders back. No doubt, however, after a long day working and carrying our bag around, a shoulder creep may naturally happen, so the best exercise I can recommend to do this is: Sit back, put your hands behind your head, and slowly ease your arms and shoulder back. This works the key muscles that encourage an upright shoulder. Hold each pose for a count of 5 – 10 seconds and repeat 3 times regularly through the day.
As the workplace culture changes, let’s hope that comfortable shoes or trainers are going to be de rigeur in the office, with no need to take in additional shoes. That’s one less bulky item will be required in our bags!
Nichola Adams, MSc Health Ergonomics, is the Founder of Inspired Ergonomics, which specialises in preventing and reducing back pain in the workplace through one to one consultations and group workshops. Consultancy is provided online during Covid.