Heavy handbags.
There's a reason beyond fashion that huge handbags are popular. Women don't always have time for a trip home, or even to the car. That means they need to carry what they need workout clothes, snacks, bottled water, paperwork, even a book or magazine. But heavy bags strain the joints, muscles and ligaments in the back.
"It's like having chronic strain. You get fatigued easier and are more prone to injury," says Stephen Courtney, M.D., an orthopaedic surgeon on the medical staff at Baylor Regional Medical Center at Plano.
Aside from carrying less weight or putting the bag on rollers, Dr. Courtney recommends strength-training exercises for your back so your muscles are less fatigued and better able to support the bag's weight.
Small babies, big strain.
Dr. Courtney sees many new moms complaining of back pain, and he often blames infant car seats. As a father of five, he feels the zig-zag handle design puts more strain on the back than the straight arch when loading and unloading the seat into the car.
"Get closer to the car seat and don't lean over so far," he says. "Be aware of your twisting and turning." Remember, your baby might weigh 20 or 30 pounds, and the car seat adds more weight, so you really are lifting a heavy load.
Housework hazards.
Lifting and twisting is a combination likely to lead to back problems. Dr. Courtney says a lot of situations at home invite back trouble, such as:
-- loading and unloading the dishwasher, washer or dryer
-- lifting a turkey or roast out of the oven
-- moving a vacuum cleaner up or down stairs
Be alert in situations like these. Keep twisting to a minimum and break work into lighter loads if possible.
The big 4-0.
"I see a lot of people in their late 30s and early 40s," says Dr. Courtney. "They don't think they're getting old, but from a back and spine standpoint they are." He suggests maintaining back and shoulder strength by working out with light weights two to three times a week.