[Click! Health] Carrying a Bag Incorrectly Leads to Turtle Neck Syndrome

Medical experts advise that everyday bad habits, such as the way you carry a bag or walk, can lead to health problems.

[Image provided by Pixabay]

Professor Jeon Jin-man of the Department of Rehabilitation Medicine at Kyung Hee University Hospital said, "Among our various habits, seemingly trivial ones like how we carry a bag can threaten spinal health," adding, "Carrying a bag on one side can cause turtle neck syndrome or negatively affect spinal alignment." He further explained, "Holding a heavy bag with one hand shifts the center of gravity away from the inside of the elbow, which can strain the spine."

For spinal health, it is recommended to adjust the bag’s shoulder strap so it fits snugly against the back and to carry it either on both shoulders or diagonally alternating sides. The bag should be positioned about 10 cm above the hips to avoid straining the spine. The weight should be kept below approximately 10% of body weight.

Walking posture can also impact health. Professor Jeon said, "How you walk can strain various parts such as the lower back, legs, and pelvis," explaining, "Walking with a pigeon-toed or bow-legged gait can put stress on the lower limb joints and twist the pelvic bones, and taking steps that are too large can cause pain in the neck, mid-back, and lower back."

The correct walking posture involves looking straight ahead and keeping the upper body upright. Shoulders should be relaxed, arms naturally swinging back and forth, and feet maintained in a straight line. The distance between the feet should be about the width of one’s fist, and the soles should touch the ground in sequence from heel to toe.

The pillow used during sleep can also cause disc problems. Professor Jeon advised, "Using a high pillow can strain bones, muscles, and ligaments, causing the neck vertebrae to stiffen in a forward bent position, which may lead to cervical disc issues." He recommended, "When lying on your back looking at the ceiling, a pillow height of 6?8 cm is appropriate, and when sleeping on your side, considering the space between the shoulder and neck, 10?15 cm is suitable." He added, "We recommend memory foam or latex pillows that have strong elasticity and maintain their shape according to the head contour, rather than pillows that are too soft or too hard."

Professor Jeon Jin-man, Department of Rehabilitation Medicine, Kyung Hee University Hospital. [Photo by Kyung Hee University Hospital]