Firstly, it is important to carefully choose your luggage and what you pack.  Your luggage should be easy to manoeuvre, with handles in appropriate locations and wheels to help move the bag around more easily.  It is also better to have several pieces of luggage rather than one big one.  You should evenly distribute the heavy objects amongst these bags and test the weight of them before taking them on your journey.  Ideally, have as little weight as possible in each bag.  Your hand luggage should have a strap that can fit over your shoulder.

Lifting your luggage into the boot of the car and other locations can be problematic if not done correctly.  Ensure that you warm up before lifting.  A power walk for several minutes, followed by a few repetitions of the lifting motion without weight is a good start.  When lifting, your posture is very important.  Bend at your knees and hip with the weight evenly distributed through your feet (this is a great feedback mechanism to determine if you have too much weight to the front or back of the spine).  This can be achieved by squatting as though you are going to sit down.  Once in this position, squeeze your buttock and trunk muscles by imagining someone is poking you in your sides and you are tensing against that.  You are now in a strong position to lift.  If you can support yourself against the lip of the boot, chair, etc. do so.  Hold the bag as close as possible to your body and using your buttock muscles to extend your hips.  It is a good idea to ‘pre-test’ the lift to make sure it is not going to be too much.

Always keep your spine straight.  A common mistake is to allow the back to round (especially if you lack movement at the hips and need to bend the spine to get down to your luggage).  This can lead to back injuries and, at the very least, leaves the back in a vulnerable position.

Keeping correct posture on a long journey can be difficult.  Bringing orthopaedic travel pillows and lumbar back rolls is helpful.  Slouching and allowing your head to loll into awkward positions while sleeping often results in neck, shoulder and lower back pain.  The best way to ensure correct posture is to imagine someone is pulling you up by using a string attached at the top of your head.  The lumbar support can then be used to maintain this position.

Avoid prolonged periods of slouching, looking down at a book, laptop, mobile phone, etc.  Take regular breaks from sitting and walk in them.  A power walk using your trunk and upper body is the most effective way of keeping the back moving.  Walking is especially important on long trips such as a long-haul flight, as it helps keep your lower leg circulation working and your joints lubricated.  Drinking plenty of water also helps.

Gentle stretches, especially of the calf muscles and lower back can also help.

Lastly, if you have back pain, try to get it treated and resolved before the journey.  Chiropractic treatment is a great option for this.  Scheduling a treatment once you have arrived at your destination can also help to negate any side effects and aggravations of the journey.

Have a great holiday and remember it is best to keep well before your journey, making sure to include regular exercise and a good diet!

Mark Butterworth – Headingley Chiropractic Clinic, 1 Otley Road, West Park, Leeds LS16 6HB
B.Sc Chiro D.C. (Aust) M.C.C. C.S.C.P