Tips for a Healthy and Pain-free Holiday Season

The holiday season is all about tradition, fun, and family, but if we're not careful, the holidays can also be a pain.  Typical holiday activities, such as shopping "till you drop," lifting heavy boxes and presents, and countless hours of cooking and baking, can cause muscles to work harder than usual, many times resulting in neck, shoulder, and back pain.

This holiday season we encourage you to take precautions—from distributing the weight of shopping bags equally on both sides of your body to lifting boxes carefully—in order to keeps aches and injuries from occurring.

Test an object's weight before attempting to lift a Christmas tree, heavy packages or luggage. Try pushing it with your foot. If it seems too heavy then take smaller loads, which are less likely to strain your back and are easier on arm and shoulder muscles.
Keep the load close to your body when lifting. Ask for help or use an assistive device to lift heavy objects.
Seek help from a physical therapist if your back pain lasts more than a few days or gets worse.

Holiday shopping can be stressful. Try to distribute the weight of shopping bags equally on both sides of your body.

Consider carrying a small backpack rather than a heavy purse. Wear comfortable shoes; carrying packages while wearing high heels on hard surfaces can contribute to foot and ankle injuries. Don't carry overstuffed shopping bags for extended periods. Consider using a shopping cart or getting help to carry packages to your car.
Make frequent trips to the car to drop off purchases. Avoid prime shopping times to decrease wait times that can increase or exceed standing/walking time tolerances.
Plan your shopping trip ahead of time. Having a set list of gifts you intend to buy will help you plan for extra help, if needed, to carry purchases.

When baking choose a work surface that is approximately at the level of your forearms when your elbows are bent at a right angle (90 degrees) or at elbow height. Shoulders and upper back will be in better position and this will decrease the risk of upper back, neck, and shoulder strain. Work on a padded surface.  If you have tile, vinyl, or wood flooring, for cushioning consider purchasing an area rug  that has grippers on the back to keep the rug from moving and you from slipping or tripping. Standing too long periods on a hard surface can lead to muscle fatigue and back ache. Use good lifting technique when retrieving small kitchen appliances from lower shelves or drawers. Kneel down if necessary and keep the object close to your body. Frequently perform gentle exercises to keep the muscles in your neck and shoulders loose.

Take time to unwind and enjoy the holidays with exercise like yoga or stretching and meditation to reflect on all that you are thankful for at this time of year.