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Holiday Travel Doesn't Have to be a Pain for Seniors

Orthopaedic surgeons, chiropractors offer tips on avoiding injury

Nov. 21, 2005 – This is the first big week of travel for the holiday season that stretches to the end of the year, and two organizations are offering tips for preventing injuries that especially apply to senior citizens. According to the U.S. Consumer Product Safety Commission, more than 49,100 luggage-related injuries were treated at hospital emergency rooms, doctors' offices and clinics in 2004.

Injuries to the back, neck and shoulder may be attributed to the mismanagement of heavy, over-packed luggage, which can be a common travel mistake.

Travelers rarely think twice about stuffing their suitcases to the brim, says the American Academy of Orthopaedic Surgeons (AAOS), which urges people to use proper judgment when packing, lifting and carrying luggage.

The larger and heavier the luggage, the more susceptible a traveler – in particular an older person - is to neck, back and shoulder injuries.

"Lifting and carrying bulky luggage can strain your bones, muscles and joints, so it is important to pack lightly," said Frank B. Kelly, MD, orthopaedic surgeon, and chair of AAOS' Board of Councilors. "To minimize orthopaedic injuries, bend at the knees and lift luggage with your leg muscles -- not your back and waist -- and avoid twisting or rotating your spine."

  The Academy offers the following tips for lifting and carrying luggage:

   ● When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece, preferably one with wheels and a handle.

   ● Avoid purchasing luggage that is too heavy or bulky when empty.

   ● Use smart packing techniques and pack lightly.  When possible, place items in a few smaller bags, instead of one large luggage piece.

   ● When lifting luggage, stand along side of it, bend at the knees -- not the waist -- lift with the leg muscles, then grasp the handle and straighten yourself up.  Once you lift the luggage, hold it close to your body.

   ● Do not twist when lifting and carrying luggage. Point your toes in the direction you are headed and turn your entire body in that direction.

   ● Do not rush when lifting or carrying a suitcase. If it is too cumbersome, get help.

   ● Do not carry bulky luggage for long periods of time.  Make sure to check heavier items when traveling rather than carrying them for the duration of the trip.

   ● Carry light pieces in each hand rather than one heavy item in a hand off to the side to decrease stress to the spine. Less weight on any one arm can also reduce the risk of developing "suitcase elbow," a chronic condition similar to "tennis elbow."

   ● When placing luggage in an overhead compartment, first lift it onto the top of the seat.  Then, with the hands situated on the left and right sides of the suitcase, lift it up.  If your luggage has wheels, make sure the wheel-side is set in the compartment first.   Once wheels are inside, put one hand atop of the luggage and push it to the back of the compartment. To remove the luggage, reverse this process.

   ● If using a backpack, make sure it has two padded and adjustable shoulder straps to equally balance the weight. Choose one with several compartments to secure various-sized items, packing the heavier things low and towards the center. Slinging a backpack over one shoulder does not allow weight to be distributed evenly, which can cause muscle strain.

   ● If using a duffel or shoulder bag, do not carry it on one shoulder for any length of time. Be sure to switch sides often.

   ● Make sure to carry all rolling luggage when climbing stairs.

Don't Let Pains, Strains Muscle in on Your Holiday Travel, Chiropractors Say

Holiday travel can be tough on your body. Whether driving a few hours to visit the in-laws, or flying cross- country for a week-long holiday excursion, you can hardly make the most of your time if the trip leaves you tired, stressed, stiff and sore, says the American Chiropractic Association.

"All that sitting in seats that aren't designed specifically for you can take a toll," says Dr. Scott Donkin, a chiropractor, ergonomics expert and author of the book, Sitting on the Job. "Even though you're sitting in a plane, car or bus, there is still activity in your body. There are pressures and forces at work." Those forces can flatten your spine when it should remain curved or tilt your head at an awkward angle.

The American Chiropractic Association and Donkin urge seniors to warm up before you settle into the seat of a car or plane, and cool down when you reach your destination. Realize that a one-size-fits-all seat may not fit anyone well.

They suggest following tips before you embark on your holiday travel.

   ● Stand up straight and feel the normal "S" curve of your spine.  Then use rolled up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.

   ●  Check bags heavier than 20 percent of your body weight.  Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand straight, away from the overhead compartment so the spine is not rotated during the process. Do not lift your bags over your head, or turn or twist your head and neck in the process.

   ●  When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms.  This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat and, using both hands, stow your bags in the space directly in front of you.

   ●  While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down.

   ●  Adjust the air control so the air is not blowing directly on you, or turn the air control off.  The draft can increase tension in your neck and shoulder muscles.

   ●  Shrug your shoulders up and down, and back and forth.  Stretch your neck gently from side to side; take deep breaths and exhale regularly.

   ●  When driving, first adjust the seat to your body; vary your arm position on the steering wheel, and breathe deeply.  By breathing deeply, you increase airflow, stimulate circulation and reduce fatigue.

   ●  Whether driving or flying, stretch after you reach your destination. Take the time to stretch your neck, shoulders and legs to increase circulation.

"Because travel can completely change your regular routine, it can be very tough on your body and stressful too. See your chiropractor to help assure healthy travel," says Dr. Donkin. "He or she is trained to diagnose and relieve problems of the spine and nervous system."

For more information about chiropractic, or to find a chiropractor near you, visit the ACA's Web site at http://www.acatoday.com/.

For additional lifting tips and injury prevention information, visit the American Academy of Orthopaedic Surgeons public and patient education Web site, Your Orthopaedic Connection (http://www.orthoinfo.org/), or call the Public Service line at 800- 824-BONES.

An orthopaedic surgeon is a physician with extensive training in the diagnosis and treatment of non-surgical as well as surgical treatment of the musculoskeletal system including bones, joints, ligaments, tendons, muscles and nerves.

With 28,000 members, the American Academy of Orthopaedic Surgeons (http://www.aaos.org/) or (http://www.orthoinfo.org/), is a not-for-profit organization that provides education programs for orthopaedic surgeons, allied health professionals and the public. An advocate for improved patient care, the Academy is participating in the Bone and Joint Decade (http://www.usbjd.org/), the global initiative in the years 2002-2011 to raise awareness of musculoskeletal health to stimulate research and improve people's quality of life. President Bush has declared the years 2002-2011 National Bone and Joint Decade in support of these objectives. The Academy's 73rd Annual Meeting is being held March 22-26, 2006 at McCormick Place in Chicago.

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