With March Break upon us, many people are travelling.
While time with family and vacations are relaxing and a great way to regenerate energy and zest, the process of travelling itself can often take a toll on our bodies and musculoskeletal system. 
Carrying luggage, and long flights or road trips can place stress on the lower back which may result in back pain or other musculoskeletal conditions. 
The following tips may assist in keeping your back safe from injury while travelling:
Supporting the curve in your lower back is important. To avoid sitting for prolonged periods in an “unnatural” position, place a small rolled-up airline pillow, blanket or a towel or lumbar pillow to fit and support the curve of your lower back. You may consider sitting in a slightly reclined position to relieve the stress on your spine. 
Sit Properly. While seated, your knees should be supported and bent at more or less a 90 degree angle. If your seat is too high, consider placing your feet on something that can act as a firm footrest to keep your knees at a right angle. 
Move! Sitting in a static position for extended periods of time can stiffen the back muscles and cause creep in the spine. Movement is key to keeping the spine and musculoskeletal system healthy. Get up, stretch and move around every 20 to 30 minutes when possible. 
Use proper lifting technique. Use the entire body to turn when lifting heavy luggage. Pivot with your feet, not your back, so that your whole body moves, rather than only twisting your spine. 
Don’t make luggage or carry-ons too heavy. Manage what you pack to avoid being left with heavy luggage to carry and maneuver. Lifting excessive weight overhead, for example, can cause hyperextension injuries. 
Making smart choices throughout your travels will help you to enjoy your vacation comfortably once you arrive. 
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