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'Back' to Basics for Safe Traveling Millions of travelers will be hitting the highways and skyways this holiday
season. Most will be so concerned about remembering gifts for loved ones,
they may forget something more important -- their bodies.
But simple precautions, such as lifting heavy luggage and gifts with your legs -- not your back or arms -- can prevent the muscle pains and strains that can put a damper on the season, says a Boston occupational therapist. "We tend to see an increase in back, neck, shoulder and arm strains during the holiday season because of carrying packages or luggage the wrong way, or carrying heavy items for long periods of time," says Karen Jacobs. For starters, she says, "Don't pack your suitcase so it's too heavy to lift over your head. And don't try to squeeze it into the plane's overhead compartment because there is no better way to throw out your back. Ask an attendant or fellow passenger for help when placing heavy items into overhead bins on the plane." Another suggestion: "Always push luggage, rather than pull it," Jacobs says, noting most luggage today has wheels. And "when packing a car trunk, do it in small trips, even if it takes longer." Whether flying or driving this holiday season, take time to do some simple stretches to warm up your body or keep it loose. Fliers can do the exercises in their seats, but drivers should pull over to the side of the road every hour or so to limber up, she says. For example, you can stretch your legs and thighs by grabbing your ankles. And you should lift your arms into the air to stretch them out at least once an hour, Jacobs says. "Also try stretching your arms behind your back to loosen your pectoral muscles." "It's also important to keep your hips and knees at a 90 degree angle when sitting on the plane," Jacobs says. Try using a knapsack, brief case or even a gift as a foot rest. If your feet dangle, they may become numb when it's time to stand. Diana Aja, an occupational therapist at Fletcher Allen Health Care in Burlington, Vt., also advocates prudent lifting and stretching. "If you sit for a few hours and then grab a 40 or 50 pound bag and are not warmed up, your muscles can't respond to the load, and you can develop a tear or strain," she says. Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com. [] 
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