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Avoid Neck Pain & Stress

Avoid Neck Pain and Injuries

​Guidelines to Assist with Choosing Appropriate Luggage and Bags to Reduce Neck and Back Injuries
     As we begin to plan to travel again, we often pack as much as we can into our suitcases and bags to accommodate for being away from home for several days as well as for bringing gifts for friends and family.  But our bodies pay the price when the effects of lifting, pulling, or carrying heavy  luggage often result in poor posture of the neck and back and increase strain on the muscles and joints.  The American Occupational Therapy Association provides the following guidelines to reduce the risk of injury: 1 

1. Use wheeled luggage to decrease lifting.
2. Choose suitcase made of lightweight fabric such as canvas or vinyl.
3. Choose a suitcase that has a telescoping handle and a swiveling feature.
4. Choose a suitcase that has 4 wheels or 2 wheels with a 360o turning radius.
5. Take 2 smaller suitcases instead of one large suitcase to distribute the weight equally.  Ship items to your destination to allow you to take one small bag onto the plane.  Smaller bags will make it easier to stow your luggage in the overhead bins of the planes.
6. Pack only the clothes that you will need and wear the heavier items like jackets and coats onto the plane.
7. Refrain from carrying suitcases for increased periods of time and make frequent rest stops to reduce strain on your body.

     The Journal of Physical Therapy Science indicates that no greater than 10% of a person’s   body weight should be placed on the shoulder when carrying a purse or shoulder bag.  For example, a   person who weighs 150 pounds should carry no more than 15 pounds over the shoulder.  A heavy bag generally forces an individual to lean to the side or hike the shoulder to keep the purse or bag on the shoulder, increasing the curvature of the spine, which can lead to neck and back pain. The study also revealed that carrying heavy loads over time can affect gait and posture.2 
     Once the weight of a purse or bag reaches 7 pounds or greater, an individual may want to try to divide the amount of weight into two bags, carrying one bag in each hand.  Use of a backpack will alleviate this problem because it provides a more ergonomically safe alternative, but the rule of no greater than 10% of body weight still applies.2
     Safe travels!