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How to avoid luggage overload

How to avoid luggage overload.

Written by:  MICHELLE MILLNER, PT, DPT, OCS

Backs and necks are often particularly at risk when traveling because of all the lifting, pushing, pulling and carrying done during a vacation. Between getting bags up and down stairs, in and out of cars, and in overhead compartments, there is a lot of physical labor. To help reduce the risk of injury lets explore of the steps you can take.

Step 1: Choose your luggage wisely.

Rolling, backpack, swivel wheels, straight wheels, large, medium, small, expandable… Those are just a few descriptors of luggage bag features. When choosing a suitcase there are a few features I particularly recommend. Ideally a rolling suitcase is best. Swivel wheels are especially beneficial if you are already prone to back and neck issues. In addition to wheels, I recommend having handles for lifting on at least 2 if not 3 sides of the suitcase. This will greatly increase you ability to lift with proper mechanics and reduce your risk of injury.

Step 2: Pack light.

Carrying extra weight increases the compressive forces on your back and neck. Even just 20lbs incorrectly lifted or carried can increase the pressure on your back significantly. A suitcase shouldn’t be more than 50lbs and a backpack should be less than 1⁄3 of your body weight.

Step 3: Use good body mechanics when transporting the luggage.

lever2Bad body mechanics increases the compressive forces in your back and neck which puts you at significant risk for injury to the muscles, ligaments, tendons and discs.

Rolling the suitcase is the best case scenario, but in the instance that you have to lift it, get low by bending with your knees. Grab the handles securely and bring the suitcase close to your body, then lift with your legs. During this process, think about tightening up your belly and keeping your back straight throughout. This is particularly important when you are trying to get your suitcase out of the trunk of the car.

Overhead lifting your carry-on luggage is another difficult situation for travelers. Tighten up that belly and do your best to keep that luggage close to your body as you raise it over your head. Always use two hands. If you are prone to neck injuries or back injuries it might be wise to ask someone for assistance as well.

Luggage can be heavy and difficult to negotiate. The key points are to use good body mechanics; keep your core activated; and use your legs and arms, not your neck and back. If you have any questions about handling luggage feel free to contact us, call Professional Physical Therapy and Training at 973-270-7417.  Our offices are located within the YMCA locations in Madison and Summit, NJ.  You do not need to be a member of the YMCA to visit with us.

Image courtesy of Poulsen Photo / FreeDigitalPhotos.net

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