Protect Your Back This Holiday Season: Tips for Staying Pain-Free
The holiday season is upon us, and with it comes a whirlwind of festive activities—shopping for gifts, preparing meals, decorating, and hosting family gatherings. While all of this excitement is part of the fun, it can also take a toll on your body, especially your back.
It’s all too common for people to find themselves seeking help for back pain during the holidays, whether it’s from overdoing it with decorating, heavy lifting, or spending hours in the kitchen. The good news is that with a few simple precautions, you can keep your spine healthy and enjoy the season pain-free.
Here are six essential tips to protect your back this holiday season.
1. Keep Moving: Stay Active, Stay Healthy
While the holidays can be hectic, it’s important to make time for physical activity. Regular exercise is key to maintaining a healthy spine, so whether it’s continuing your usual fitness routine, hitting the gym, or even swimming, keep moving. If your schedule is tight, try to sneak in a brisk walk after dinner to stay active and burn off some of those festive treats. To make it easier, lay out your workout clothes the night before and wake up just 30 minutes earlier for a morning stroll or a fun Christmas light tour to enjoy the season.
2. Lift Smart: Use Proper Techniques
From hanging holiday lights to lifting heavy presents or food baskets, the risk of back strain is high during the holiday season. Always bend with your knees—not your back—when lifting heavy items, and keep the load close to your body to minimize strain. If you're climbing a ladder to hang decorations, make sure you’re wearing sturdy footwear, using a stable ladder, and, if possible, asking someone to steady it. Falls are one of the leading causes of back injuries, so prioritize safety when decorating. When wrapping presents, try to avoid bending over on the floor—opt for a table or kitchen counter to keep your posture neutral.
3. Be Careful With Household Chores
Holiday cleaning is a common culprit for back pain, with repetitive movements like vacuuming, mopping, and scrubbing putting stress on your muscles. If you’ve attended Sally’s exercise therapy classes, you know the importance of using proper technique while cleaning. Maintain good posture, and consider using ergonomic or lightweight cleaning tools to reduce strain on your back. It’s easy to overdo it with household chores, so take breaks and stretch regularly to keep your back feeling its best.
4. Find Time to Relax: Reduce Stress
The holiday season is often stressful, and that tension can manifest as back and neck pain. It's essential to make time for relaxation, whether that’s going for a walk, taking a moment to enjoy a warm drink, or simply sitting down to unwind. Stress can lead to muscle tightness and fatigue, which can contribute to back pain, so prioritize self-care. Make sure you’re getting enough rest, too—maintaining a regular sleep schedule will help you stay energized and keep your back pain-free.
5. Travel Smart: Protect Your Back While Traveling
Traveling, whether by car or plane, can place extra strain on your back. When driving, adjust your seat to a comfortable position, and take breaks to stretch your legs and avoid stiffness. If you’re flying, consider bringing a lumbar support cushion to help reduce pressure on your lower back. Be mindful of how you’re sitting for extended periods, and use proper lifting techniques when handling luggage. Taking these simple steps can help prevent discomfort and keep your back feeling great while you travel.
6. Cook With Care and Eat Responsibly
The holiday season often involves a lot of cooking, which means spending long hours on your feet and working in awkward postures. Whether you’re chopping vegetables or washing dishes, standing for extended periods on hard floors can cause back pain. Consider using a padded mat or rug in the kitchen to reduce pressure on your spine, and take breaks to sit down whenever possible. In addition, overeating and weight gain are common during the holidays, and carrying extra weight can put added strain on your back. Focus on making healthier food choices, avoid excessive sugary or fatty foods, and remember to drink plenty of water to keep your spine hydrated.
Enjoy the Holidays—Pain-Free
The holidays should be a time for celebrating with family and friends, not dealing with back pain. By following these simple yet effective tips, you can protect your spine and enjoy all the joys of the season. Remember, small changes in how you move, lift, and take care of yourself can make a big difference in preventing pain and keeping your body feeling great.
Happy Holidays from everyone at Chevron Island Physio! We hope these tips help you stay pain-free and enjoy the festive season to the fullest.
Written by Alison Jeffrey
Physiotherapist/ Women’s Health Specialist/ Pilates Instructor
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
