Whether it's a handbag (or pocketbook or purse), a tote or a backpack, lugging around the wrong bag all day can hurt your health. Too heavy or carried incorrectly, it can cause pain to your head, neck or shoulders. Too much time on the floor, and it might pick up germs that can make you sick. Read on for the most common unhealthy habits of bag-carrying.

First. Your Purse Is Too Heavy.

If you’re like many women, your purse weighs somewhere in the neighborhood of six pounds—if not more. That overstuffed tote isn’t just getting in your way: It could actually be a danger to your health, says Dr. Sabrina Strickland, an orthopedic surgeon at the Hospital for Special Surgery in New York.

“When you carry a heavy bag on your shoulder, you kind of have to lift [your shoulder] or lean over to the other side, otherwise it’s going to fall right off,” Strickland says. “However long you’re holding that bag, you’re holding your spine in a curved way.”

That misalignment, Strickland says, can lead to pain in your back, neck, shoulders and muscles, joint strain and the worsening of problems like herniated disks. In children, it can even lead to scoliosis.

A small 2013 study published in the Journal of Physical Therapy Science also found that habitually carrying your bag on one side can even affect how you walk, leading the researchers to caution that “people who carry bags should avoid the habit of carrying them on only one side.”

Here’s how to carry your purse in a healthier way.

Carry two bags

By dispersing weight across both shoulders, Strickland says, you’ll avoid the asymmetry that can lead to problems. “It’s far better to carry two bags—one on each shoulder,” she says. “Split it up. Two evenly distributed bags is best.”

Lighten your load

The rule of thumb, as cited in the Journal of Physical Therapy Science study, says your purse should never exceed 10% of your body weight. (That means a 140-pound woman should never lug around more than 14 pounds in her bag.) Strickland recommends an even lighter threshold. “If you start to get around six or seven pounds,” she says, “I think you should start thinking about a second bag.”

You can weigh your purse just as you would luggage before a flight. USA Todayrecommends stepping on a scale alone, then holding your bag, and subtracting the first number from the second. This will ensure that all of the purse’s weight gets measured and will circumvent any calibration issues with the scale.

Think beyond the shoulder bag

A backpack is your best choice, ergonomically. A cross-body bag is slightly better than a shoulder bag, but could result in strain on your neck, Strickland says. If you do carry a shoulder bag, it can be helpful to periodically switch sides, to even things out.

Increase your core strength

Regardless of how heavy your purse is, having a strong center will help you stand up straight and avoid alignment issues, Strickland says. Be sure to add core-focused moves—including planks, sit-ups, oblique exercises and back exercises—into your workout routine. “Having good posture depends on core strength, and having good core strength allows us to have good posture,” Strickland says.

Second. Wearing a Backpack Too Low.

If you decide to wear a backpack in order to evenly distribute the weight, be sure you're wearing it properly. To start, use both backpack straps instead of sliding it onto one shoulder. Also make sure the backpack doesn't hang too low down your back. Ideally it should be at the bottom of the rib cage, Erickson says, not by your waist bone.

Third. Putting Your Bag on the Floor

This is a big one. Bags travel just as much as we do — from the bedroom to the car (or the train), then the office or the grocery store, then a restaurant or bar, even a public bathroom, then back home to the kitchen counter. You get the idea. Beyond making your bag look dirty faster, placing it on the floor can collect bacteria, like staph and E. coli, which can cause infection. Avoid putting your bag in these places and wipe it down daily.

 

 

Fourth. Carrying the Same Catch-All Bag Everywhere

Avoid hauling the same big bag everywhere you go. Getting the habit of doing so, and you'll only keep adding to its bulk as the days pass. Keep a separate bag for the gym, or for extra shoes, instead of loading it all up inside one massive tote. 

Some extra tips: "I tell people not carry water in their bag," says Erickson. "Water is really heavy, and the other thing I'd recommend is to empty out coins every evening. It all adds up."

 

Result. What to Look for When Buying a Bag

Is your bag hurting your back? Follow these tips to be practical, but not boring, when buying a handbag. 

Consider the heaviness of the bag itself. Some bags these days are outfitted with heavy hardware, like metal chains and buckles. Leather also adds weight to a bag. "They are heavy without anything in them," says Erickson. Feel how much the bag weighs when it's empty to gauge how much it will weigh with everything you carry on a daily basis. 

Look for the right strap or handle. Erickson suggests jumping on the trend of handbags with small, briefcase-style handles that you hold in your hand instead of sliding onto your shoulder. Messenger bags are also good at distributing weight. 

Make sure the bag fits. Believe it or not, some bags might not fit you the right way. "Get the height of the bag to match your sweet spot," says Erickson. "If it's too short you can't swing your arms, and if it's too long it messes up your gait. The bag should hit right around your waist."

       

AVENUE by PURSD.