Low back pain is a common complaint of my traveling clients. Traveling, no matter if by car, bus, or plane, causes all types of unusual stress on our musculo-skeletal system, and by extension, our nervous system. Traveling causes our body to do something that it shouldn’t do: remain still and confined. Can you remember the last time you sat in the middle seat of a plane?
Injuries can also occur when hoisting carry-on bags into overhead compartments or grabbing suitcases from the baggage claim belt. Here are air travel tips to help you prevent low back pain when dealing with carry-on luggage. Bon Voyage!
Air Travel Tips: Lifting baggage
- Ask for help if you know your carry-on bag is too heavy to lift into the overhead compartment safely. There are many kind travelers who will jump at the opportunity to help if you ask. If that fails, most flight attendants will be happy to help if they know you are struggling with low back pain.
- When possible, ship heavy items ahead of time. It is not only good for your back, but it may be cheaper than the cost that airlines charge per bag! If you do this, all you may need is a small carry-on that you can place under the seat in front of you.
- Why not simply check a bag? Especially heavy items! You can still ask for help when removing them from the luggage carousel.
- Try a backpack. The weight and balance of your load being distributed across both shoulders is preferable to slinging a travel case over only one shoulder, which should be reserved for a light hand bag only!
- If you can’t find a helper, and you need to complete this unpleasant task yourself, think before you lift! Break the lift into small movements or actions. As an example, when placing a heavy bag into an overhead compartment or bin, keep the luggage close to your body. The farther away you hold the carry on from your body, the heavier it becomes to your lower back (up to 10x the load). Try this method: lift the bag from the floor to the armrest of the seat beneath your overhead compartment, then lift it from the armrest to the seat back, and then finally (the hard part) squat down slightly, arch your lower back, grab the bag and with a smooth motion, lift it to the lip of the overhead bin. From here, simply wiggle the bag back and forth until it slides into place. When lifting, try to avoid twisting, especially while bending forward. A bend/twist motion is the most common cause of low back injury. Try to pivot your feet to move your body and avoid this twisting motion.
There are many other travel tips which I’ll share in a future post. But for now, please take the above advice when you travel by air.
I realize that you have lots of options when choosing who provides your health care services. I sincerely appreciate the trust and confidence my practice clients show when choosing my office for their health care needs, and I would look forward to serving you if you are searching for help with your pain!
If you live in or are traveling in the Greenville SC area and would like an adjustment call our office to schedule an appointment.
Photo credit: 
Roger Schultz via Compfight
