Tips for Protecting Your Back Through Christmas

The holiday season is a time of joy and celebration, but it can also be a time of increased strain on your back. With all the shopping, decorating, and cooking, it’s easy to forget about proper lifting techniques and posture. At Herron Family Chiropractic in Cobourg, Port Hope ON, we want to help you enjoy the holiday season without the added stress on your spine.

Good Lifting Habits

Use Your Legs, Not Your Back

One of the most common causes of back injuries during the holiday season is improper lifting. Whether you’re carrying heavy presents, boxes of decorations, or bags of groceries, it’s crucial to use your leg muscles rather than your back to do the heavy lifting.

• Bend your knees and keep your back straight when picking up heavy objects.
• Maintain a wide stance for stability while lifting.
• Keep the object close to your body to reduce strain on your back.

Avoid Twisting While Lifting

Twisting your body while lifting can put excessive strain on your spine and increase the risk of injury. Instead, pivot your feet and turn your whole body to change direction.

• Step in the direction you want to go and pivot on your feet.
• Keep your hips and shoulders aligned with the object you’re lifting.

Seek Help When Needed

Don’t be afraid to ask for assistance when dealing with particularly heavy or bulky items. Enlist the help of friends or family members to share the load and reduce the risk of back strain.

• Share the load with someone else for heavy items.
• If no one is available to assist, consider using a dolly or a cart to transport heavy objects.

Attention to Posture

Maintain Proper Posture While Decorating

Decorating your home for the holidays can be a fun and festive activity, but it’s essential to pay attention to your posture to avoid back pain.

• When hanging ornaments or lights, use a sturdy ladder and maintain three points of contact (two feet and one hand) to ensure stability.
• Avoid overreaching or leaning too far while decorating.

Sit Up Straight

Whether you’re enjoying a holiday meal, watching a Christmas movie, or wrapping presents, be mindful of your sitting posture. Slouching can put unnecessary pressure on your lower back.

• Use a supportive chair with proper lumbar support.
• Sit back in the chair and keep your feet flat on the ground.

Ergonomic Gift Wrapping

Gift wrapping is a common holiday activity that can lead to back strain if not done with proper ergonomics in mind.

• Use a table or countertop at waist height for gift wrapping.
• Keep your wrapping supplies within easy reach to avoid excessive bending and reaching.

Regular Movement (Avoid Constant Sitting)

Take Breaks

During the holiday season, it’s easy to get caught up in the festivities and forget to move. Prolonged sitting, whether while working from home or socializing with loved ones, can lead to stiffness and discomfort.

• Set a timer to remind yourself to take short breaks every hour.
• Use breaks to stretch, walk around, or perform light exercises to keep your back mobile.

Stay Active

Make an effort to incorporate physical activity into your holiday routine. Whether it’s going for a brisk walk, playing a game of touch football, or participating in a holiday-themed workout, staying active can help prevent back pain.

• Schedule family walks or outdoor activities as part of your holiday traditions.
• Choose active gift exchanges, such as a scavenger hunt or a dance-off.

Stretching and Mobility Exercises

Incorporate gentle stretching and mobility exercises into your daily routine to keep your back flexible and pain-free.

• Try simple yoga poses or stretches like cat-cow, child’s pose, and the cobra stretch.
• Perform exercises that target your core muscles to provide additional support to your spine.