Full disclosure: I have a massive bag that goes everywhere I go and houses everything I need to get through a day: wallet, sunglasses, lint brush, double-sided tape, water bottle, makeup, candy and nuts, a sketchbook and a notebook (you never know when inspiration might strike), more coffee and takeout receipts than I’d like to admit, an emergency kit complete with sparkly bandages and organic lozenges, crystals, and a mystery wine cork that I kept as a memento of a special occasion that…I can’t remember. If anybody knows, please text me?

As much as I love travelling with all of my earthly possessions (I’m not alone, most women carry 67 items in their handbags), it has wreaked havoc on my back and alignment. Now, at the supple age of 30, I’m starting to feel the aches and pains, and I’m determined to do something about it.

According to the Ontario Chiropractic Association, a heavy bag carried on one shoulder forces the muscle and spine to compensate for the uneven weight, placing unnecessary pressure on the body. This can cause muscle strain, headaches, back, neck and arm pain, and nerve damage in extreme cases. The worst part? These problems can become chronic.

I know that it’s time to make a change, so here’s what I’ll be doing:

Bye bye, big bag: A purse should be proportionate to your body size (sorry, Olsens) and have wide shoulder pads (preferably adjustable and padded). The thick and skinny kind can dig into the muscles and put added strain on the nerves. Going for a bag with both short handles and long straps is also a smooth move, as it allows you to alternate between the two, giving your back a break.

Simplify your life: You don’t need to carry the entire kitchen sink in your bag, at least I don’t. My trusty crystal quartz ain’t going nowhere, but I can definitely downsize my sketchbook and get rid of the makeup counter in my purse. Let’s be honest, whose even got the time to re-apply?

Switch sides: It will feel weird at first (I’ve been doing this for a week and it’s still a little strange), but switching up the shoulder you carry your bag on gives your back and muscles a nice rest. Alternately, you can wear your bag cross body styles to distribute the weight more evenly.

Posture (ugh): If asking your friends to hit you with a wooden meter stick every time you slouch isn’t part of your strategy, then you’re going to need to take matters into your own hands. When standing, your head, shoulders, hips and ankles should all comfortably line up, one above the other. Stand in front of a mirror or take a few pics of yourself to figure out how this proper posture thing is supposed to work, and then be mindful of it as you go about your day. In my experience, as somebody who has very little body awareness, engaging my core muscles has really helped with improving posture.

Stretch it out: Get your heart rate up and strengthen your core and back muscles to help with spine stability. Sneaking in a quick stretch daily will go a long way towards making a difference in your back health. And don’t forget to drink water! Fun fact: staying hydrated helps your bod maintain soft tissue elasticity and fluid in your joints, keeping you mobile and pain-free.

Visit www.chiropractic.on.ca to learn more about the inner workings of your bones, muscles, joints, central nervous system or to find a local chiropractor if you need it. Then take a look at these sweet bags that wont break the bank, and more importantly, your back.

  1. Erin Dana, Mini Drawstring Backpack
  2. Rag & Bone, Mini Flight Saddle Bag
  3. Patricia Chang, Small Mouse Bag
  4. MSGM, Shoulder Bag
  5. Botkier, Logan Cross Body Bag
  6. KARA, Tie Cross Body Bag