Avoid Travel Injuries: Your Guide to Pain-Free Luggage Handling

With travel season upon us, it's easy to overlook that our bodies aren't typically used to the demands of airport adventures—think lugging heavy suitcases and lifting bags into those overhead bins. It might sound crazy, but the last thing you want is to hurt yourself while on vacation! Take it from me, Dr. Justin Lin, a biomechanical specialist at Rehab and Revive Pain and Wellness, this happens far too often. I'm here to show you the best ways to be mobile with your bags without ending up in pain.

Part 1: Navigating the Airport with Ease (and Your Luggage)

We'll cover two types of bags: the large one you'll likely check, and your carry-on. The most important thing is how you set yourself up for walking. Remember, these items can be heavy—up to 50 lbs for checked bags, and carry-ons can range from 25-30 lbs or more!

Choose the Right Wheels and Handle Height:

• Four-Wheeler is Your Friend: Always opt for luggage with four wheels over two. This allows for easier maneuverability and less strain.

• Mid-Level Handle: Most luggage handles have two levels: a high one and a middle one. I strongly suggest using the middle level. This allows you to lean on the handle, using it as a "tricep support" similar to how you'd use a cane. When you push down, you take weight off your body, reducing the overall mass you're moving. The highest level often doesn't allow for this supportive push.

  
  

The "Cane" Method for Walking:

• Don't lug your bag behind you, push it in front, or awkwardly pull it beside you.

• Keep the bag at your side, just like you would walk with a cane.

• Walk in sync: your foot and the bag should move together. This perfectly timed motion puts minimal strain on your neck and back. Practice this with both your dominant and non-dominant arms.

  
  

Part 2: Mastering the Overhead Bin Lift

Stowing your bag in the overhead bin requires proper technique, not just for your safety, but for the safety of those cramped in the narrow aisle around you. We have two different techniques: one for lighter bags and one for heavier ones.

Technique 1: The Squat Method (Light to Medium Bags)

For lighter to medium-weight carry-ons, the squat method is ideal:

1. Approach the Bin: Stand directly in front of your overhead bin.

2. Wheels First: Always aim to put the wheels of your bag into the bin first. This allows for easier sliding.

3. Sandwich and Step: Instead of awkwardly lifting and twisting, "sandwich" the bag between your arms. Step into the plane aisle as you lift, bringing the bag straight up and into the bin. If your bag has a handle on both sides, use both to guide it in.

4. Avoid Awkward Lifts: Don't attempt a kettlebell-style clean or deadlift with your luggage; this puts unnecessary strain on your back.

   
   

For Heavier Bags using the Squat Method: You can still use the squat method, but you'll need to use both hands more actively:

• Grab the top handle with one hand.

• Get your other hand underneath the bag for support.

• Squat down, engage your core, and lift the bag straight up and into the bin, stepping in as you lift. Ensure you have the range of motion to get underneath it safely.

Technique 2: The Chop and Lift Method (Heavy Bags)

For a particularly heavy carry-on, or if you know your target bin is clear in front of you, the chop and lift method can be very effective:

1. Pre-Position: Stand with the bag slightly in front of you.

2. Two-Handed Grip: Grab both handles or a handle and the base of the bag.

3. Chop and Lift: Using a powerful movement from your legs and core (similar to a "chop" and "lift" motion you might see in a workout), lift the bag straight up and pitch it into the bin. The idea is to use momentum and proper body mechanics to get it up there with minimal strain.

4. Step In: As you lift, step into the space to guide the bag smoothly into the bin.

What to Avoid: Do NOT struggle with a heavy bag by rounding your back, twisting, or trying to hoist it with your arms alone. This is how you throw out your neck or trigger upper trap spasms, which is the last thing you want on vacation!

Avoid Travel Injuries, Enjoy Your Trip

These techniques are designed to help you enjoy your travel safely, minimizing the risk of pain and injury. We want you to enjoy your vacation, not recover from it!

What's the absolute WORST part about dealing with luggage while you travel?

• 0%The never-ending wait at baggage claim
• 0%Trying to cram everything into the overhead bin
• 0%Dragging it through a crowded airport
• 0%The fear of it getting lost

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