What is the correct way to lift a suitcase.

During the summer months, people lift heavy suitcases. Its not just pulling them behind you as you walk through the airport, but its also the lifting and twisting when moving them around the house, popping them in the car and even into the overhead lockers.

Why Suitcase Lifting Can Hurt

Suitcases are awkward, heavy, and often lifted in a rush. The biggest issue isn’t always the weight, but the weight and twisting motion.

When you twist from the waist while carrying a load, the spine takes the strain instead of the legs and hips. That’s when people feel the classic “twinge”.

The Correct Way to Lift a Suitcase

1. Bend your knees and use your legs

Your legs are designed for lifting. Your back is not.

2. Keep the suitcase close to your body

The further away the load is, the heavier it becomes for your spine. This is what we learnt as "moments" in school physics.

3. Lift first, then pivot your feet

This is the step most people skip. Instead of twisting from the waist:

• lift the suitcase

• turn your whole body by pivoting on your feet

• then place it where it needs to go

This one change dramatically reduces strain.

4. Use both hands when possible

It keeps the load balanced and reduces side‑bending.

5. Break the lift into stages

The Hidden Danger: Pulling a Suitcase for Long Distances

Even with wheels, pulling a suitcase can cause discomfort, especially over long distances. When pulling a suitcase, most people twist through the lumbar spine, rotate the arm, and lean to one side, however this creates stretching through the one side and imbalance.

Swapping sides, changing hands and sharing the load will make a huge difference.

If Your Suitcase Does Put Your Back Out

If you feel that familiar “I’ve done something” sensation, your body is simply trying to protect you. Muscles tighten, movement becomes guarded, and everything feels a bit stuck.

Gentle, supportive things you can do:

• small, gentle movements, rocking, walking, easy twists, a seated cat cow

• heat or ice ,whichever feels more soothing

• topical creams

  slow breathing, especially when moving to calm the nervous system

If pain is persistent, severe, or worrying, it’s important to consult a qualified healthcare professional for personalised assessment and advice.