The holiday season is a joyful time, but it also brings extra demands on our bodies as we lift, carry, decorate, and shop. The repetitive activities of the season can easily lead to strain or injury, especially if we aren’t careful with our movements and posture. MOTION therapists see many patients dealing with overuse injuries from holiday activities, so we’re here to share some simple strategies to keep you safe and healthy throughout the season.
Safe Lifting and Carrying Techniques for Heavy Holiday Items
Whether you’re lifting a gift, holiday decorations, or a heavy box of supplies, using proper lifting techniques can help protect your back, shoulders, and knees. Here are some essential tips for safe lifting:
Plan Your Path
Before you lift anything heavy, take a moment to map out your route. Make sure the path is clear of tripping hazards, slippery spots, or obstacles that could throw you off balance.
Lift with Your Legs, Not Your Back
Instead of bending at the waist, squat down by bending your knees and keeping your back straight. Engage your core muscles, and use your leg muscles to lift the item. This technique helps to avoid putting unnecessary strain on your lower back.
Hold the Load Close to Your Body
Keeping the item close to your torso reduces strain on your back and helps with stability. Hold the object at chest level if possible, with your elbows close to your body to prevent shoulder strain.
Avoid Twisting Movements
Twisting while lifting is a common cause of back injuries. When you need to turn, move your feet and body as one unit rather than twisting your spine.
Get Help for Heavy or Bulky Items
It’s easy to overestimate our lifting abilities, especially when feeling festive and excited. If an item is heavy or awkwardly shaped, don’t hesitate to ask for help. Using teamwork can prevent a sudden muscle strain or worse.
Use Supportive Tools When Needed
If you have a dolly or handcart available, use it for heavy items. When transporting decorations or gifts from one place to another, these tools can make a big difference in protecting your back and reducing the risk of injury.
Avoiding Overuse Injuries from Holiday Decorating
Decorating can mean lots of repetitive reaching, bending, and climbing. Without proper posture and pacing, these activities can quickly lead to aches, muscle fatigue, or even injury. Here’s how to decorate safely:
Use a Stable Step Stool or Ladder
Reaching overhead can be risky, especially if you’re trying to balance on tiptoe or a wobbly chair. For high decorations, use a stable ladder or step stool with non-slip feet to ensure you’re secure.
Alternate Sides to Avoid Muscle Imbalance
When hanging lights or garland, switch hands and alternate sides frequently. This can help prevent overuse of the same muscles and minimize strain on your shoulders, back, and neck.
Avoid Long Periods of Repetitive Motion
Decorating often involves repeated motions, like hanging ornaments or positioning decorations. Take breaks every 15–20 minutes to rest, stretch, and reset your posture.
Keep Your Wrists Neutral and Relaxed
If you’re tying ribbons, hanging ornaments, or handling fragile items, avoid bending your wrists in awkward positions. Try to keep your wrists straight and relaxed to avoid strain on small muscles and tendons.
Watch Your Shoulders When Reaching Overhead
Reaching above your head can strain the shoulders, especially if you’re holding a heavy item. Limit the time spent in this position, and take breaks to let your shoulders relax.
Shopping Smart: Preventing Strain While Holiday Shopping
From carrying heavy shopping bags to long hours of walking and standing, holiday shopping can put significant stress on your body. Here’s how to stay comfortable and injury-free while shopping:
Choose Ergonomic Bags and Alternate Arms
Use a crossbody bag or backpack with wide, padded straps that distribute weight evenly. If you’re carrying shopping bags, alternate arms frequently to avoid overloading one side of your body, which can strain your neck, shoulders, and back.
Mind Your Posture While Standing in Line
Standing in long lines can lead to slouching or leaning to one side, which can cause back or hip discomfort. Stand tall, engage your core, and distribute your weight evenly between both feet to keep your posture aligned and reduce strain.
Bend Your Knees When Picking Up Bags
Bending down to grab bags or items from low shelves can strain your back if you’re not careful. Bend at the knees and keep your back straight when lifting bags to minimize risk.
Wear Comfortable, Supportive Shoes
Opt for shoes with good arch support and cushioning to keep your feet and legs comfortable, especially if you’re walking on hard surfaces. Avoid high heels or unsupportive flats, which can increase the risk of strain or imbalance.
Stretch Before and After Your Shopping Trip
Gentle stretches for your legs, back, and shoulders can help prepare your muscles for activity and prevent post-shopping soreness. After you get home, take a few minutes to stretch and relax your muscles to help relieve any tightness.
By practicing these safe lifting, carrying, and movement techniques, you can help keep your body pain-free and avoid common holiday injuries. Remember, small changes in how you lift, carry, and move can make a big difference in protecting your body during this busy season. If you start to feel sore or notice any discomfort, don’t ignore it—give your body time to rest, stretch, and recover.
With a few mindful adjustments, you can focus on enjoying the festivities, connecting with loved ones, and staying healthy through the season. Happy, safe, and injury-free holidays from your MOTION Team!
