It's so easy to ruin your dream holiday, simply by lifting your suitcase too quickly, sitting awkwardly on the plane or throwing that frisbee too hard on the beach.

Chiropractor Finn O'Brien shows how to take care of ourselves when travelling.

TIPS TO HELP STOP YOUR LUGGAGE PROVING A PAIN: You probably lift more getting to your destination than you would have done in the six months prior to the holiday, so DON'T: Try to pull a suitcase while juggling bags at the same time.

Take too much. That's easy to say, but try to be sensible and only take what you need.

Hover at the back of the crowd at the baggage reclaim and squeeze in last minute to get your bag. Being sandwiched between people and leaning over a trolley is a bad idea.

Disregard the importance of lifting correctly. Twisting, bending with lower back (rather than knees) stretching and leaning risk causing problems.

Do all the lifting yourself; if you're travelling with others, get them to help.

DO: Keep your spine in a neutral position. This is the most important thing to remember.

Lift properly. This involves bending your knees and getting as close to the bag as possible. Avoiding twisting, stretching and bending the low back.

Use appropriate bags. Wheelie bags need to be the right height so that you're not leaning to one side while pulling them. Back packs are better then shoulder bags, and leave some space in carry-on bags for duty free.

RELIEVING THE PAIN OF FLYING: Whether or not you suffer from back or neck pain, sitting on a plane for hours on end can leave even the fittest person feeling stiff and achy.

So here are a few of my dos and don'ts to help make the flight a little more comfortable (sorry I can't do anything about the dubious airline food, the queues at check-in or the person snoring next to you).

DON'T Slouch or slump (yes I know I sound like your mother, but she was right!) Fall asleep with your neck twisted to one side (you risk a bad neck not to mention drooling on the person next to you) Spend the whole flight looking down reading your holiday novel (this can lead to neck pain and headaches and anyway, it'll leave you nothing to read by the pool) Be afraid to get up and move about (starting an in-flight conga line however might make you less favourable with the cabin crew) Just take any old seat. Where you sit can make the difference between a very uncomfortable ride and a fairly ok flight.

DO: Sit up straight, put a small pillow or rolled up jumper in the small of the back and use another pillow (v shaped neck pillows can help) to keep your neck in a good position when sleeping.

Change activities during the flight. This helps prevent death due to boredom but also stops stiffness developing from being in the same position for hours.

Get up and walk around. Not only is it good for your circulation (flight socks help too) but it's great for your joints.

Try to get an upgrade (it's always worth a shot) but if that fails, go for an emergency exit seat. If you have no luck with either of the above try an isle seat.

Whether you're relaxing on the beach, strutting your stuff in a cosmopolitan city or doing some energetic sporting trip, keeping your back and neck in good working order is paramount.

Lets face it, you're on holiday so make sure that your priorities are straight. That's suntan, shopping and fun (not necessarily in that order of course).

So here are my tips on how to keep your back in good condition so that it doesn't interfere with your 14-day getaway.

Low Back Stretches: Knee to Chest stretch: Lying on your back with both knees slightly bent. Take one knee towards your chest as far as in comfortable with a little stretch. Hold for a count of 15 then swap legs.

Repeat five time on each side Cat Stretch: On all fours, elbows under shoulders and knees under hips. Take a breath in and as you breathe out arch your back up.

Breathe in again and return to start position. Breathe out and arch your back down.

Breathe in and return to start position, then sit back onto your heels and stretch your arms out in front of you on the floor.

Neutral Spine: The easiest way to find your neutral spine position is to arch your back forward as far as possible so that your stomach sticks out, then arch your back the opposite way, sucking your stomach in. Then find the spines position half way between these two movements and that is your spines neutral position.

Neck Stretches: 1. Shoulder Rolls: sitting up straight, begin by rolling your shoulders backwards 10 times and forwards 10 times.

2. Neck range of motion stretch: bring your chin to your chest. Your ear to your shoulder right side then left (keep shoulders relaxed). Turn your head about 45 degrees and bring your chin to your chest again, right side then left. Hold each stretch for a count of 10 the repeat each stretch five times.

* Be careful not to lie for too long on your front on the sun lounger as this can strain your neck.

* Walking is great for mild low back problems (walking in killer heels being the exception) * Avoid slouching when sitting. I know you're on holiday but there's relaxed and too relaxed!

* Don't go crazy if you're on a sporting holiday, especially if you spend most of your working day sitting at a computer. Warm up to it slowly over the first few days to avoid straining a muscle or spraining a joint.

* Too much of a good thing. Too much reading, shopping (well, carrying the bags is the main problem), looking up at pretty buildings, shaking it on the dance floor, I could keep going but what I'm trying to say is that too much of the same thing can put strain on the joints in your spine which then causes you pain. Every thing in moderation (except chocolate).

WHAT TO DO IF YOU DO GET AN INJURY: Some handy tips if you have an acute injury to neck or low back when away.

1 Ice helps reduce pain and swelling, but don't put it directly on the skin and leave it on for no more than 20 minutes.

Keep using ice for at least a few days.

2 Rest (bungey jumping or all night dancing is a definite no no, but a gentle wander around the sights is OK).

3 Exercises gentle stretches can help a lot.

4 Massage this shouldn't be a comfortable 'fluffy' massage.

5 Get proper treatment when you get home.

TREATING AILMENTS Even if things feel like they are settling down, problems often will not fully resolve without the correct treatment. It is always worth having the problem looked at to help avoid more problems later on.

Finn O'Brien of The Beaumont Street Chiropractic, 30 Beaumont Street, Oxford. Tel. 07815 483989. chiro@beaumontstreet.com