When work is busy, it is easy to find yourself toting a lot of weight back and forth to work. Heavy laptop bags or briefcases can take their toll on your back, neck, and shoulders. Posture is also affected due to an overloaded bag or one that is carried improperly. This can cause you to lean to one side causing undue stress to the body.

Simple strategies can help you avoid unnecessary injury and keep you on the job.

Choosing a bag.

  • Select a bag made of lightweight material like vinyl or canvas instead of leather.
  • Choose a bag with wheels to help you take a load off.
  • Backpack-style laptop bags with wide, adjustable and padded straps are excellent options because they distribute the weight evenly.
  • While bags with a single shoulder strap are not ideal, if you choose this option, ensure the strap is long, wide, adjustable, and padded if possible. Ensure that the straps do not fit too snugly. Poorly designed shoulder straps can dig deep into muscles and put a strain on the nerves.

Packing your bag.

  • Trying to reduce the weight you must carry is key to avoiding injury. Make time to check your bag or briefcase each day to remove items you do not need.
  • A laptop can be a heavy load to tote on its own, but when you add the electrical adaptor, spare battery, and other accessories, your back and shoulders bear the brunt. Consider purchasing an extra set of accessories to leave at the office so you do not have to carry them back and forth from home.
  • You should always pack the heaviest items at the bottom of your bag and make use of pockets to distribute the weight.

Carrying your bag.

If you choose not to use a bag with wheels, wearing your bag correctly is a must.

  • If you are using a backpack-style case, use both shoulder straps and the waist strap, and adjust them to minimize the movement of the bag.
  • If you have a bag with a single shoulder strap, place the strap over your head to rest on the opposite shoulder to help distribute the weight more evenly. You should try and switch shoulders frequently to ease the tension.

Other tips.

  1. Try to maintain good posture. When standing, your head, shoulders, hips, and ankles should all line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. For good posture, try to flatten your back against a wall or chair. Roll your shoulders back and down and slowly pull your head and chin back.
  2. Exercise can help prevent injury. Regular exercise such as walking, swimming, or bicycling will help the body stay conditioned. Stretching before and after activities will help reduce muscle strain.
  3. Specific strengthening exercises for the back and abdominal or core area will help promote good posture, condition muscles, and prevent injury.

Injuries resulting from improper lifting and carrying of a heavy load can become chronic and can impact your quality of life. Paying attention to a few small details can help you stay healthy.