"When preparing to travel, lay out all your clothes and all your money. Then take half the clothes and twice the money."

Experienced travelers follow this general rule – “Pack your bags, then take out half.”  This reflects our all too human tendency to take more than we need when we travel.  Now more than ever this advice is useful since so many airline providers are charging passengers a fee for checking luggage.  Whether you pack light or heavy, the potential for a serious injury during the holidays can be avoided by considering some of the following safety tips.

Of course the best way to avoid injury from heavy lifting is to pack as light as possible.  There are many sites on the web now that provide practical advice on what to pack and what to leave behind.  Packing light may prevent injuries such as strains, pulls and tears.  Any of these can occur while carrying a heavy suitcase for a long time.  Lifting and holding a heavy bag incorrectly or lifting luggage from carousels, overhead or under-seat compartments also create potential risk of serious injury.  The chances of these injuries are even greater when a person has been sitting still for a long period of time (as on a plane or in a car).

According to the US Consumer Product Safety Commission, more than 54,000 people were treated in hospital emergency rooms, doctors' offices, clinics and other medical settings for injuries related to luggage in 2009.  The commission provides the following recommendations for packing and handling luggage.

• Look for a sturdy, light, high-quality, and transportable pieces when shopping for luggage. Choose luggage 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.

• To lift luggage, stand alongside of it and bend at the knees. Try to limit bending at the waist. Lift the luggage with your leg muscles. Grasp the handle and straighten 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. When possible, use the airline's baggage claim service when traveling with heavier items.

• Carry pieces in both of your hands rather than one hand off to the side. This can 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. Placed your hands on the left and right sides of the suitcase and 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 the luggage and push it to the back of the compartment. To remove the luggage, reverse this process.

• When using a backpack, make sure it has two padded and adjustable shoulder straps to equally balance the weight. Choose a backpack 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. This can cause muscle strain.

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

• Do not drag rolling luggage when climbing stairs–carry it instead.

It is wonderful to visit family and friends during the holidays.  Be sure that the joy of the season isn’t diminished by a painful injury sustained during travel.