Stand Tall

Make a conscious effort to keep both shoulders pulled down and level. “Many women instinctively lift and tense the shoulder that has the handbag on it,” says Heidi Prather, an associate professor of physical medicine and rehabilitation at the Washington University School of Medicine, in St. Louis. This only exacerbates the tendency to have short, weak muscles between the shoulder blades, which can be the first to flare up. If you talk on your cell phone while carrying a bulky bag, your neck and back will be doubly stressed by the ear-to-shoulder muscle tension. A wireless headset for walking and talking is a better option.

Stretch It Out

When you do feel tension in your neck, shoulders, or back, don’t ignore it. Take a minute to put the bag down and stretch. If you can’t, at least try to switch positions, says Prather. Remove the bag from your shoulder and hold it cradled in your arms, like a sack of groceries, for a few minutes. After a long walk with a heavy bag, you should stretch the muscles that run along the sides of your neck. Cynthia Vaughn, a spokesperson for the American Chiropractic Association and chiropractor in Austin, Texas, suggests this quickie: Look forward and place your right hand on the upper-left-hand side of your head. Gently pull your head down and toward the right, as if you’re trying to make your right ear touch your shoulder. (Go only as far as feels comfortable, and don’t jerk your neck.) Hold for 10 seconds. Repeat on the opposite side. Do this several times throughout the day to keep the muscles limber and to reduce the chance that stiff muscles will lead to a tension headache.

Don’t Put Up with Pain

If your neck, shoulders, and back are aching at the end of the day, place an ice pack on the sore spots for about 10 minutes, says Vaughn. The cold will slow the nerve impulses in the area and thwart the spasm-and-pain cycle. You’re better off sticking with ice rather than using a heating pad. “Heat might feel better at first, but it will add to the inflammation,” says Vaughn. A dose of ibuprofen can also help reduce inflammation that’s causing a stiff or sore neck or back. If problems persist or get worse, consult a doctor or a physical therapist.