JO KINGSTON
MSK PHYSIOTHERAPIST

Travelling on holiday should be fun experience, but it often comes with the added stress of managing luggage at the airport. As a physiotherapist, I frequently see patients who suffer from injuries and pain resulting from improper handling of their baggage, or who are worried about the travelling issues. Here is some advice to help you navigate the airport and travelling without compromising your physical well-being.

HOLD LUGGAGE

The first step in preventing luggage-related injuries is selecting the most suitable luggage. Opt for lightweight, durable suitcases with wheels and a retractable long handle. I would always recommend a 4-wheeled spinner suitcase because they allow you to push the luggage upright, reducing the strain on your shoulders and arms, whilst maintaining a good posture and protecting your back.  A 4-wheeled suitcase will also allow you to rest your hand luggage on top looped around the long handle.

If you need to travel with a large backpack, make sure it is well fitted, has padded straps, a good waist belt, and packed well so the weight is balanced.  Be particularly careful when putting on and off.  Try putting it on from a chair or table height and not from the ground where possible to reduce the awkwardness of the lift.

HAND LUGGAGE

Carry as little as possible!  There is usually a lot of walking and queuing at an airport so consider the length of time you may need to be carrying your hand luggage.  Ideally I would recommend using a very small 4-wheeled spinner as this avoids having to carry your hand luggage and can also be used to support any other bags of shopping or a small hand bag!  This is especially useful when standing waiting in queues, but also avoids frequently having to bend down to put your bag on the ground and pick up again.

PACK SMART

Pack light where possible. A lighter suitcase, even if a 4 wheeled version, is still easier to handle if not over filled and well balanced.  This will reduce the risk of injury to your back or shoulders. Consider packing the heavier items at the bottom end nearer the wheels.

LIFTING & MANOEUVRING LUGGAGE

Even with a 4 wheeled bag, lifting your bag is still necessary at times. Proper lifting techniques are crucial to avoid injuries, particularly to your back, but also for your knees and shoulders.

When lifting your luggage:

  1. **Bend your knees**: Avoid bending at the waist. Squat down by bending your knees and hips while keeping your back straight.
  2. **Hold the suitcase close**: Keep the luggage close to your body to reduce the load on your spine.
  3. **Use your legs**: Lift with your leg muscles rather than your back muscles. This helps in avoiding undue stress on your back.
  4. ** Good fitting and gripping shoes**: Avoid lifting in flip flops or poor fitting shoes. Not only do you avoid the risk of slipping while lifting but good shoes make lifting more efficient.
  5. ** Transfer in stages**: If lifting from the car or onto your trolley from the belt, think of moving in stages, avoiding a large one move twist with an awkward heavy weight. Don’t forget to apply the above rules at each lift!

When manoeuvring your luggage:

At the airport if take every opportunity to walk.  A loose warmed up body is more efficient.  Consider this when getting off the long-haul flight before you need to lift your bag off the belt. When walking through the airport, try to maintain a good posture. Stand upright with your shoulders back and your core engaged. Wearing good supportive cushioned shoes can help with maintaining good posture, make the walking easier and help when lifting.  If you’re using a two-wheeled suitcase, alternate hands regularly to avoid overloading one side of your body. With four-wheeled suitcases, keep the handle at a height that allows you to walk comfortably without hunching over or raising your shoulders.  Investing in a suitcase with good wheels is a must, and as said already, preferably 4 wheels!

If you feel uncomfortable or are experiencing pain … ASK FOR HELP!

By following these tips, I hope you can minimise the risk of injury and make your travel and holiday more enjoyable. Remember, taking care of your body while handling luggage is essential for maintaining your overall health and well-being. Safe travels!