Don’t ruin your vacation from lifting your luggage!
It’s easy to get carried away and pack everything “just in case,” but remember over-packed luggage and improper lifting and carrying techniques are common causes of back, neck and shoulder injuries. Luckily, many of these injuries can be avoided with a little pre-planning.
- Choose and pack your luggage carefully
- Pack only what you absolutely need!
- Choose sturdy, light, high-quality pieces of luggage. If it’s too heavy to lift when it’s empty, don’t buy it.
- Lighten your load by choosing luggage with wheels and a handle.
- Use a quality backpack as your carry-on. Make sure it has adjustable, padded shoulder straps and a waist strap to minimize the bag’s movement. When packed, it shouldn’t weigh any more than 10 to 15 per cent of your body weight.
- Pack your carry-on luggage carefully, placing heavy items at the bottom of the bag and making full use of the pockets to organize smaller items.
Even if your suitcase has wheels, lifting your luggage can’t always be avoided. Reduce your risk of injury by moving slowly and, whenever possible, breaking the lifting action into smaller parts. For example, when loading your suitcase into the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk.
When lifting, get close to your luggage and stand with your feet shoulder-width apart. Bend at the knees and let your leg muscles—not your back—do the lifting.?Avoid twisting motions; instead, turn your feet in the direction you are headed and turn your entire body in that direction.
Remember
- Don’t carry heavy luggage for long periods of time.
- Carry lighter items in each hand rather than a single heavy item on one side.
- If using a duffel or shoulder bag, switch sides often to reduce the strain on your back, neck and shoulders.
Injuries that result from improper lifting and carrying a heavy load don’t just affect your vacation, they often become chronic. If you are experiencing pain after your travels be sure to call your chiropractor as soon as you return. Injuries are often quicker to heal when treated as early as possible. Have a safe and happy March Break from all of us at Price Health.
