How to Travel without breaking your back!

Lugging your luggage around the airport is much easier now that our bags have wheels on them, but lifting that bulging bag into the overhead storage can be a nightmare! While checking your bag or traveling light really is the best option for those who suffer from back pain, proper lifting can help avoid injury or make current issues worse. It is recommended by experts to lift the luggage in stages:

Instructions

Difficulty: Easy

1. First lift your luggage up onto the seat.
2. Then lift it up into the storage bin.
3. When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet, or arms, which may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first and using your hands and feet, gently guide your bag under the seat directly in front of you.
4. While seated, occasionally vary your position to improve circulation and avoid leg cramps. Prop your legs up on a book or a bag on your seat. Move your feet in a circle to loosen ankles. Lift your legs repeatedly from the floor to the bottom of the seat in front of you. Point your toes down and tighten your calf and thigh muscles several times. Clasp your hands together and place them against your stomach, then tense your stomach muscles.
5. Do not direct air flow directly on yourself; the draft can increase tension in your neck and shoulder muscles.

Tips & Warnings

• Remember to keep your stomach muscles tight and to lift with your legs as much as possible!
• Check all bags heavier than 10% of your body weight. For example, if you weigh 180 pounds, check any bag that weighs more than 15 to 18 pounds.
• Travel light. Pack ONLY what you can carry comfortably so you do not strain lifting and carrying. Consider taking fewer items and smaller suitcases on your trip.
• Be sure to balance the weight. If you don't have wheels on your luggage, carry your suitcase in one hand and your hanging bag in the other. Use airport and hotel porters whenever you can. When possible, use a luggage cart to transport your bags.
• When traveling by plane, take a break at least every hour. Get up and walk around the plane, if possible. Also, when traveling by car, stop at a rest stop and get out of your car and walk around. This will help you stretch your legs, back, and neck muscles, as well as helping offset fatigue. Never underestimate the potential consequences of fatigue to yourself, your passengers, and other drivers.
• Talk to your doctor, as well. S/he may advise taking over-the-counter nonsteroidal anti-inflammatory drugs, if you don't have any stomach problems or other contraindications to these drugs, or s/he may suggest prescription anti-inflammatory drugs to take prior to and during your trip to help prevent back pain and stiffness.