Doctor lists everyday habits hurting women's spines

Everyday habits such as wearing high heels for long hours, carrying heavy handbags on one shoulder, and sitting with poor posture can gradually damage women's spines, according to an orthopaedic specialist.

Dr Ashis Acharya, senior consultant, orthopaedics and sports medicine unit, Sir Gangaram Hospital, New Delhi, told HT Lifestyle that back pain in women is often not caused by a single major incident. Instead, it builds up over time due to repeated strain from habits that seem harmless.

High heels linked to plantar fasciitis

Wearing high heels changes the body's natural alignment, Dr Acharya explained. He said heel discomfort can stem from several causes, with plantar fasciitis being the most common. This condition occurs due to inflammation of the plantar fascia, a thick band of tissue near the bottom of the foot that connects the heel bone to the toes and supports the foot arch. "Heel spurs, heel bursitis, Achilles tendinitis, and stress fractures are all prevalent causes of heel pain," Dr Ashis said. He added that the most obvious sign of heel pain is discomfort at the bottom of the heel, which can sometimes extend into the arch of the foot.

Heavy handbags cause muscle imbalance

Carrying heavy handbags or laptop bags on the same shoulder every day is another common issue among women, according to the report. When this happens, the body instinctively leans to one side to balance the extra weight. Over time, this habit can lead to muscle imbalance, shoulder pain, neck stiffness, and discomfort in both the upper and lower back.

Poor posture weakens back muscles

Poor posture is just as harmful, though it often goes unnoticed, the report noted. Long hours spent working on a laptop, constantly looking down at a mobile phone, or slouching on the sofa may not cause immediate pain, but these positions place added pressure on the spine. "Gradually, the muscles that support the back become weak while others become tight, resulting in persistent aches," Dr Ashis said.

Prevention tips from the expert

Most of these problems are preventable, according to Dr Acharya. He said high heels do not need to be avoided entirely but should be reserved for occasions rather than daily wear, and recommended avoiding extended periods in high heels. He advised wearing supportive, properly fitting shoes with adequate arch support and cushioning, along with regular stretching of the calf and back muscles to reduce strain.

When it comes to handbags, Dr Acharya suggested carrying only what is necessary, ensuring the bag does not feel heavy enough to pull one shoulder down. Switching shoulders frequently or opting for a backpack instead of a laptop bag can also help. For posture, he recommended sitting with the back supported, keeping feet flat on the floor, positioning screens at eye level, and taking short movement breaks every 30 to 40 minutes. Even a couple of minutes of stretching during the workday can help relieve pressure on the spine.

Note: This article is based on user-generated content from social media, and the claims have not been independently verified. It is for informational purposes only and is not a substitute for professional medical advice. Readers should consult a doctor with any questions about a medical condition.