TAKE A LOAD OFF!

If your commute is killing you, your bag may be to blame. A spine specialist shares the best ways to lighten up

W ITHOUT the ability to toss their stuff in the back seat of a car, New York commuters do a ton of schlepping — from meals and multiple changes of clothes to an arsenal of work-related gadgets and reading material to get through miserable subway delays. But lugging all of that baggage isn’t just annoying; it can have a painful effect on back muscles and the spine, says Dr. Charla Fischer, spine surgeon at NYU Langone’s Spine Center. “Your bag is one of the easiest things to modify about your environment,” Fischer says. When her patients complain about back pain, she often asks about their commutes and what they carry to work. Fischer tries to get all of her patients to cut the weight of their bags down to 3 pounds, which she acknowledges is a challenge: With certain fabrics and heavy hardware, “your bag alone can be 2 pounds!” Anything more than 3 pounds can wreak havoc on your back by putting pressure on spinal disks, leading to repetitive-stress injuries, muscle strain and even chronic pain, Fischer says. While some doctors recommend carrying no more than 5 pounds, she insists on 3 pounds to prevent patients from going overboard at all.

“It really drives home the message of minimal weight,” she says. “Have you ever carried around two laptops? Just 2 to 3 more pounds ends up feeling like someone put a brick in your bag. Be kind to your body!”

Add to that the fact that many New Yorkers have to perform what Fischer calls “subway contortionism”: holding long, uncomfortable standing positions while crammed onto the train, all while trying to balance their bags on their shoulders. Plus, there’s the constant shifting of weight to accommodate the moving train and crowds. It’s all a recipe for disaster when it comes to posture and back health.

“In New York, we just have different challenges when it comes to traveling,” Fischer says. “Commuting can be a big part of pain.”

She recommends waiting for a less crowded train (“I’ll write you a doctor’s note if it makes you late to work!” she jokes) or taking your bag off of your shoulder and putting it on the ground if you can.

“If the idea of the floor of public transportation seems less than clean, you can put [it] between the

ankles and on your shoes.”

Here’s how to cut back on excess baggage — and make your commute just a little more comfortable.

Take stock

Sort through your bag regularly to suss out the cumbersome culprits. “Check to see if you’re bringing extra makeup, an extra pair of glasses you don’t really need,” Fischer says. If you do bring a water bottle with you, leave it empty until you get to work, or just have a glass or water bottle at your desk, so you don’t have to carry it at all.

Watch your wallet

Wallets are practically bricks when you factor in the loose change and rarely used credit cards. Fischer recommends switching to a small card holder or money clip and carrying just one credit card, some emergency cash and other essentials like your ID and MetroCard.

Two straps are better than one

Messenger bags, totes and purses that hang on one shoulder can throw off the spine’s alignment, leading to stiffness or soreness. Your best bet is a backpack, since it will distribute weight more evenly across your shoulders. Avoid backpacks with thin straps, and consider opting for one with a strap that hugs your lower back and goes around the hips or stomach for additional lumbar support, Fischer says.

Don’t sag

If a backpack’s straps are hiked too high, they can pinch muscles. But if they’re too low, the distribution of weight may either cause spinal disks to compress — leading to longer-term back problems — or the spine to bend forward or backward in an attempt to balance out the weight. Both can hurt.

“The top of the backpack should line up with the top of the shoulder blades,” Fischer says. If you’re carrying a water bottle, consider keeping it in the main part of the backpack rather than a side pocket to further maintain equal weight distribution.

Choose your fabrics wisely

Leather bags may be stylish, but they add a lot of weight to your commute. Look for those made with lightweight materials, such as neoprene or canvas. “Keep that baseline weight of 3 pounds in mind when you’re shopping for bags,” she says. “They may be designed to be ergonomic, but if they’re made with heavy materials, that could be worse for you.”

Stretch it out

When you get home after your commute — especially if your bag is more than 3 pounds — spend some time stretching to relieve your back muscles and prevent painful cramping. Try a spinal twist: Lay on the ground and let your knees fall to one side, looking over your shoulder on the opposite side. “Five minutes at the end of day would do a lot for your tension,” Fischer says.