Carrying a heavy purse or backpack on a daily basis is a common source of orthopedic problems, but the impact does not stop there. Physical strain, hidden contamination and a breakdown in personal order all converge in one small accessory that accompanies us throughout the day.
The American Chiropractic Association recommends carrying no more than 10% of one’s body weight. In other words, a woman weighing 65 kilograms should avoid carrying more than 6.5 kilograms, including not only the bag itself, but also shopping bags, a laptop bag or any additional item carried by hand or on the shoulders.
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A heavy backpack or a wallet in your back pocket can lead to pain and strain
(Photo: Shutterstock / Juliya Shangarey)
Unbalanced weight bearing, especially on one shoulder, places strain on the shoulder girdle, neck and lower back, leading to back and neck pain, muscle tension and even neurological symptoms such as numbness or radiating pain in the arms. Prolonged pressure on nerves in the shoulder and arm area can also cause sensory and even functional impairments.
Incidentally, sitting with a thick wallet in a back pocket creates pelvic asymmetry and leads to cumulative stress on the spine. Even a wallet in a front pocket can put pressure on nerves in the thigh area and cause discomfort or pain.
But the bag you carry every day is not only physically burdensome, it also carries a less visible load: bacteria and contaminants. Throughout the day it is placed on floors, seats, carpets and benches, and then makes its way back to the dining table, the sofa or even the bed. Studies show that bags, especially those made of absorbent fabrics, tend to accumulate pollutants and bacteria over the course of the day. The recommendation is to place bags only on clean, elevated surfaces and to ensure regular cleaning, whether by washing or by using disinfectant wipes, depending on the material.
A messy bag? A mental warning sign
The contents of the bag themselves also deserve attention. Cash is a proven source of bacterial transmission, making it important to wash hands after handling it, especially before eating. Cosmetic products such as lipstick, mascara or creams can become contaminated when exposed to moisture or heat, particularly if they are not tightly sealed.
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A woman weighing 65 kilograms should avoid carrying more than 6.5 kilograms
(Photo: Shutterstock / progressman)
Hairbrushes kept in a bag absorb oils, skin cells and hair, creating fertile ground for bacterial buildup. Medications are sensitive to heat and humidity, and storing them in fluctuating conditions can compromise their effectiveness. And single-use plastic water bottles? When reused, they can release chemical substances into the water, especially when exposed to heat. They also wear down and become scratched, allowing bacteria to accumulate. For this reason, it is recommended to use a reusable stainless-steel bottle and wash it daily.
Believe it or not, your bag can also reflect your mental state. Research in environmental psychology has found a link between order in one’s personal environment, including a handbag, and feelings of control, calm and mental clarity. A bag stuffed with irrelevant items, old receipts, duplicate accessories or unnecessary objects may indicate internal overload, lack of focus and sometimes difficulty letting go. By contrast, those who maintain an organized, clean and lightweight bag often report a sense of readiness, functional ease and inner order. Organizing a bag can serve as a simple yet powerful practice for managing time, energy and thoughts, a kind of practical daily meditation.
So what can be done? It is important to follow a few simple recommendations that can make a big difference. Reduce weight as much as possible, remove unnecessary items and avoid duplicates. Maintain balanced carrying and consider a backpack with wide straps, especially when carrying additional items such as a laptop or water bottle. Clean the bag and its contents regularly, according to the material, whether by washing, dry cleaning or disinfectant wipes. Place the bag only on clean, dry surfaces and avoid putting it on the floor, the bed or near food.
And one more habit worth adopting is a brief weekly bag clean-out. It is a simple action that can affect not only the health of the back and neck, but also overall well-being and one’s personal space. Sometimes, maintaining balance does not begin with a lifestyle overhaul, but with the most everyday item of all: our bag.
The author is a researcher of healthy lifestyles and holds a doctorate in gerontology