From an industry conference to your tropical getaway, you’ll need to pack a number of items to ensure you’re comfortable far from home. Unfortunately, this may translate to a heavy suitcase, which can, ironically, be uncomfortable to handle. If you’re hoping to avoid back pain on your next trip, here are a few tips.

How to Handle Luggage & Avoid Back Pain

1. Bend at the Knees

Whether you’re lifting luggage out of the closet, into the truck or off of the baggage claim belt, stand directly beside the piece and bend your knees. Then, hold onto the handle and tighten your upper legs and core before lifting the bag and holding it close to your torso. If it helps, look up to the ceiling as you lift—this will prevent you from hunching over at the waist and using your back to raise the luggage.

2. Use Both Hands

Instead of lifting multiple bags, focus on doing one at a time, and use both hands to grab it. This will reduce the strain on your back muscles by evening out the weight on either side. If there are straps or handles, use those instead of just gripping the sides of the suitcase. Then, plant your feet so they’re pointing toward the direction you’re headed, and you don’t have to twist your spine.

3. Be Careful When Utilizing Overhead Compartments 

If there’s room in the overhead compartment when you board the plane, you might want to maximize your leg room by stowing your luggage there. However, lifting a heavy suitcase or duffel over your head can be traumatic for your spine. Instead of trying to heave it in one go, lift it onto the top of the seat first so the weight is bearing down on the headrest. Then, take a breath before lifting it into the compartment with both arms. Once it’s halfway in, take another second to prepare yourself before pushing it to the rear of the compartment.

If you’re dealing with back pain after a trip, head to iSpine Pain Physicians in the Twin Cities, MN, area. They have locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, so you’ll find help close to home. From back injections to chronic pain management techniques, count on their team to assess your symptoms and recommend the best plan of action. Learn more about their services by visiting the website, or call the Delano location at (763) 201-8191 to schedule an appointment.