Low back pain (LBP) is a common complaint when it comes to traveling. Low back pain can occur in a car, bus, train, or airplane. Traveling is hard on the joints, muscles, and nerves for many reasons. Sometimes, it requires us to do things that our bodies are not used to. This includes prolonged sitting in a cramped area. Remember the last time you had the middle seat on a plane? Also, unless you have a very unique exercise routine, injuries commonly occur from hoisting carry-ons into overhead bins or yanking them off the baggage claim belt. This month’s article will offer tips about traveling and things you can do to minimize the risk of irritating or creating LBP. Bon voyage!

Luggage Wisdom
Lifting (in preferential order of lowering the risk of LBP injury):

• Ask for help if you know your carry-on is too heavy for you to place into the overhead bin safely. There are many kind co-travelers who will jump at the chance to facilitate (especially if you ask them nicely). If that fails, most flight attendants will be happy to help if they know you are struggling with LBP.
• When it is possible, try to ship your heavy items ahead of time. It’s not only good for your back, but it’s often cheaper than the cost many airlines charge per bag! If you do this, you need a small carry-on that can easily fit under the seat in front of you.
• Why NOT simply check a bag, especially on that contains heavy items? You still have to be careful removing it from the luggage carousel, but again, ASK FOR HELP!
• Try a backpack.
• If no one comes to help, and you end up having to complete this often unpleasant task yourself, think before you lift. Break the lift into small movements or actions.
  • For example, when placing your carry-on into an overhead bin, keep the luggage close to your body since the farther away from your body you hold the bag, the heavier it becomes to your lower back (up to 10x the load!).
• Try this method: First, lift the bag to the arm of the seat that lies below the overhead bin; next, lift it to the top of the seat back top; and then (the hard part), squat down, arch your low back, grip the bag, and in a smooth continuous movement. Raise the bag up and onto the edge of the overhead bin. At that point, wiggle it in the rest of the way. Another important point about lifting is to try to avoid twisting, ESPECIALLY if combined with bending. A bend/twist combination is often the cause of a low back injury. Try to pivot your feet to move your body to avoid your back from twisting.

Conclusion

There are MANY other traveling tips that we have not yet discussed. If you’ve experienced low back pain while traveling, try chiropractic care near you after you land.