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Christmas is a time for joy, celebration, and spending quality moments with loved ones.
It can also bring unexpected physical challenges. Many of the activities we associate with the festive season—shopping, decorating, and preparing meals—can put extra strain on our backs.
While it might not seem like a big deal to carry heavy shopping bags or lean awkwardly to hang a bauble, these small actions can accumulate, leading to discomfort or even injury. By being mindful of how you move and taking preventative measures, you can ensure that back pain doesn’t dampen your holiday spirit.
At Willaston Physio, we believe that the holidays should be a time to relax and celebrate, not a time to suffer from aches and pains. By being mindful of your body and adopting a few simple strategies, you can prevent back pain and ensure that nothing interferes with your festive spirit.
Shop Smart
The excitement of Christmas shopping can lead to poor posture and overexertion without you even realising it. Whether you’re hitting the high street or loading your online shopping into your car, it’s important to be mindful of your back.
Use a trolley: Whenever possible, opt for a trolley instead of carrying multiple heavy bags. Take the loaded trolley to your car, rather than carrying bags between the shop and your boot!
Carrying multiple heavy bags in one hand can cause an imbalance in your posture, putting unnecessary strain on your back. Instead, try to distribute the weight evenly between both hands.
If you’re shopping online, avoid rushing to grab heavy parcels from the delivery driver—pause to lift correctly and seek help with larger items.
Remember, Christmas shopping is a marathon, not a sprint. Break up your shopping trips into manageable chunks to avoid prolonged stress on your back. Take frequent breaks to rest and stretch your muscles, ensuring you stay comfortable and pain-free throughout the day.
Decorate Without the Pain
Putting up Christmas decorations is a cherished tradition, but it can often involve awkward movements like reaching, twisting, and bending. Whether you’re hanging baubles on a tall tree or positioning lights on your roof, it’s important to prioritise safety and proper technique. These are our tips for decorating safely!
Using a sturdy step ladder or step stool is crucial for avoiding overreaching, which can strain your shoulders and lower back. Ensure the ladder is stable and on an even surface before climbing, and never stretch beyond your comfortable reach.
Take breaks! Decorating can be more physical than you think. Pause to stretch your back and shoulders every 20–30 minutes.
When working close to the ground, such as setting up a tree skirt or arranging presents, avoid bending at the waist. Instead, kneel on a cushioned surface to protect your knees and keep your back straight.
Remember, small adjustments to your posture can go a long way in preventing discomfort.
Avoid Wrapping Pain
Gift wrapping is often overlooked as a potential cause of back pain, but hunching over for long periods can take a toll on your spine. Many people end up sitting on the floor surrounded by wrapping supplies, twisting and leaning awkwardly to reach everything they need.
The key to wrapping gifts pain-free is choosing the right workspace. A table or countertop at waist height is ideal for keeping your back straight and supported.
Switching positions regularly is also important. Alternate between sitting and standing to prevent stiffness and reduce pressure on your lower back. Even taking a short walk between wrapping sessions can make a significant difference in how you feel.
Sit on a chair with proper back support and keep your feet flat on the ground.
Arrange your wrapping materials within arm’s reach to minimise unnecessary twisting and stretching.
Be Mindful of Lifting
Lifting is one of the most common causes of back injuries, and the holiday season is full of opportunities to lift incorrectly. Whether you’re carrying a box of decorations, hauling groceries, or moving furniture to make room for guests, it’s essential to lift with care.
The golden rule of lifting is to bend at your knees, not your back. This technique shifts the workload to your stronger leg muscles and reduces strain on your spine.
Always keep the object you’re lifting close to your body, as holding it at arm’s length increases the pressure on your lower back.
Ask for help if you need it, from store staff, friends or family – or even your next-door neighbour. Don’t hesitate to ask for assistance with heavy or awkward items. Enlisting help to assist you can prevent unnecessary strain and make the task more manageable. It’s better to share the load than to risk an injury that could sideline you for the holidays!
Other Factors to Think About
Christmas is as much a mental challenge as a physical one. The pressure of planning, shopping, and hosting can lead to stress, which often manifests as muscle tension in your neck, shoulders, and back. Learning to manage stress is essential for preventing pain and staying relaxed during the festive season.
Incorporating mindfulness techniques, such as deep breathing or short meditation sessions, can help you stay calm and grounded. Physical activities like stretching, yoga, or even a short walk can also alleviate muscle tension and boost your mood. Small moments of self-care can help you stay relaxed and avoid the aches and pains that often accompany a busy schedule.
Sleep is another key component of avoiding back pain during the holidays. While late-night festivities and an overloaded to-do list might tempt you to cut corners on rest, sleep is essential for muscle recovery and overall well-being.
A good night’s sleep starts with the right environment. Choose a mattress that supports your spine’s natural curve and use a pillow that keeps your head and neck aligned. If you sleep on your side, placing a pillow between your knees can relieve pressure on your lower back and hips. Establishing a consistent bedtime routine can also help you wind down and enjoy restorative rest.
When to Seek Help
While these tips can significantly reduce your risk of back pain, persistent or severe discomfort may require expert attention. At Willaston Physio, we specialise in assessing and treating back pain to help you feel your best. Our personalised approach ensures that your treatment plan is tailored to your needs, so you can enjoy the holiday season without limitations.
Don’t let back pain steal the joy from your Christmas celebrations. With a few mindful adjustments and some expert support, you can move into the New Year feeling strong, healthy, and ready for whatever comes next.
If you have any concerns about your back health, Willaston Physio is here to help you every step of the way.
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