Traveling? Lug Your Luggage Wisely

It can happen in a snap: You’re loading your car to leave for Thanksgiving vacation, you’re in a hurry, you bend over to pick up your suitcase and…WHAM! A sharp, knee-buckling pain hits your lower back. This holiday season, slow down and take extra care when you pack, load, and travel to avoid injuring or re-injuring yourself.

More than 49,100 luggage-related injuries were treated at hospital emergency rooms, doctors’ offices and clinics in 2004, according to the U.S. Consumer Product Safety Commission. Common injuries are to the back, neck and shoulder, which often result from the mismanagement of heavy, over-packed luggage.

The following are tips to help avoid strains and other pains when you travel:

• Pack lightly. Use multiple bags to avoid packing one bag that is bulky and too heavy.
• Bend your knees and lift luggage using your leg muscles, not your back. Keep your back straight and avoid twisting your spine as you place the luggage in your car.
• When carrying luggage through an airport, switch the bag from one side to the other occasionally; to reposition the stress.
• Carry light pieces in each hand, rather than one heavy item in a hand off to the side, to decrease stress to the spine. This will help reduce the risk of developing “suitcase elbow,” a chronic condition similar to “tennis elbow.”
• When placing luggage in an overhead compartment, first lift it onto the top of the seat. Then, with the hands situated on the left and right sides of the suitcase, use your leg muscles and lift it up into the compartment. 
• If using a backpack, make sure it has two padded and adjustable shoulder straps to equally balance the weight. Slinging a backpack over one shoulder does not allow weight to be distributed evenly, which can cause muscle strain.
• Select and use luggage with wheels when walking long distances.
• When buying new luggage, look for one that is sturdy and light weight.

Follow these tips when traveling in a car for long periods of time:

• While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down.
• Shrug your shoulders up and down, and back and forth. Stretch your neck gently from side to side.
• When driving, first adjust the seat to your body; vary your arm position on the steering wheel, and breathe deeply. By breathing deeply, you increase airflow, stimulate circulation and reduce fatigue.
• Whether driving or flying, stretch after you reach your destination. Take the time to stretch your neck, shoulders and legs to increase circulation.