One way to have a safe and enjoyable trip and to avoid injury is not to over-pack and improperly lift our luggage. The larger and heavier your luggage, the more susceptible you are to neck, back, and shoulder injuries.
To avoid injury, the American Academy of Orthopaedic Surgeons (AAOS) urges you to use proper judgment when packing, lifting, and carrying luggage. The Academy offers the following tips for lifting and carrying luggage:
- Look for a sturdy, light, high-quality, and transportable pieces when shopping for luggage. Choose luggage with wheels and a handle.
- Use smart packing techniques and pack lightly. When possible, place items in a few smaller bags instead of one large luggage piece.
- To lift luggage, stand along side of it and bend at the knees. Do not bend at the waist. Lift the luggage with your leg muscles. Grasp the handle and straighten up. Once you lift the luggage, hold it close to your body.
- Do not carry bulky luggage for long periods of time. Make sure to check heavier items when traveling.
- When placing luggage in an overhead compartment, first lift it onto the top of the seat. Placed your hands on the left and right sides of the suitcase and lift it up. If your luggage has wheels, make sure the wheel-side is set in the compartment first. Once wheels are inside, put one hand atop the luggage and push it to the back of the compartment. To remove the luggage, reverse this process.
- When using a backpack, make sure it has two padded and adjustable shoulder straps to equally balance the weight. Choose a backpack with several compartments to secure various-sized items, packing the heavier things low and towards the center. Slinging a backpack over one shoulder does not allow weight to be distributed evenly. This can cause muscle strain.
- When using a duffel or shoulder bag, do not carry it on one shoulder for any length of time. Be sure to switch sides often.
