Aug 7, 2026
Travel Smart: How to Lift Your Luggage Without Hurting Your Back
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT
Traveling is exciting—but lifting suitcases, loading cars, placing bags in overhead bins, and maneuvering luggage through airports can put unexpected stress on your back, shoulders, and knees.
The good news? A few simple movement strategies can make a big difference.
Most Common Travel-Lifting Mistakes
When we're traveling, we often lift differently than we do at home. We're tired, in a hurry, standing in awkward spaces, or trying to lift something heavier than we're used to.
Common mistakes include:
Bending and twisting at the same time
Lifting with a rounded back
Holding luggage far away from your body
Trying to lift a suitcase that is too heavy
Jerking or quickly pulling a bag from the trunk
Reaching overhead while carrying a heavy item
Turning your body while your feet remain planted
The "Travel Lift" Technique
1. Get close to the luggage.
The closer the suitcase is to your body, the less strain placed on your back.
2. Bend through your hips and knees.
Instead of rounding your back, push your hips backward and slightly bend your knees.
3. Brace your core.
Before lifting, gently tighten your abdominal muscles as if preparing for someone to lightly bump into you.
4. Grip the suitcase securely.
Use both hands whenever possible.
5. Lift smoothly.
Push through your legs and hips rather than pulling primarily with your back.
6. Keep the luggage close.
Avoid holding a heavy suitcase at arm's length.
7. Turn with your feet.
Need to change direction? Move your feet instead of twisting through your spine while holding the suitcase.
Loading Your Car
The trunk can be particularly challenging because luggage is often positioned away from your body.
Instead of reaching into the trunk and twisting:
Step closer → squat or hinge → pull the suitcase toward you → stand → turn with your feet.
If possible, place heavier luggage closer to the opening of the trunk so you don't have to reach deeply into the vehicle.
What about the Overhead Bin?
Overhead lifting requires more shoulder mobility and strength than most people realize.
Before lifting a suitcase overhead:
Stand as close to the bin as possible.
Use both hands.
Keep the suitcase close to your body.
Avoid arching your lower back to compensate for limited shoulder mobility.
If the bag is heavy, ask for assistance!
There is no prize for struggling with a suitcase overhead.
Don't Forget: Your Suitcase Is Exercise Equipment!
A heavy suitcase can challenge your:
Grip strength • Core stability • Balance • Shoulder strength • Hip and leg strength
That makes travel a great reminder that strength and mobility are important for everyday activities—not just workouts.
Try This Before Your Next Trip
A few weeks before traveling, practice movements that mimic what you'll actually be doing:
Sit-to-stand
Squats
Hip hinges
Step-ups
Farmer carries with a moderate weight
Core bracing
Shoulder mobility exercises
Training your body for the demands of your trip can help you feel more confident when you're lifting, carrying, and walking with luggage.
Travel Tip: Pack Smarter, Not Heavier
One of the easiest ways to protect your body is simply to reduce the load.
Consider:
✔️ Using a rolling suitcase
✔️ Packing lighter whenever possible
✔️ Splitting heavy items between multiple bags
✔️ Using luggage with comfortable handles
✔️ Avoiding unnecessary items "just in case"
When Should You Ask for Help?
If a bag feels too heavy, awkward, or unstable to lift safely, ask for assistance.
Particularly if you have a history of back pain, shoulder problems, recent surgery, balance difficulties, or joint pain, modifying how you handle luggage can help reduce unnecessary strain.
Travel Should Move You—Not Hurt You!
Your body is designed to lift, carry, bend, walk, and move. The goal isn't to avoid these activities; it's to prepare your body and use efficient movement strategies.
Before your next adventure, take a few minutes to think about what your body will need to do—and train for it!
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