With the holiday season in full swing, the excitement of family gatherings and togetherness can often be overshadowed by physical pain and mental stress. While this period is often referred to as “the most wonderful time of the year”, you may not agree as you are baking that last apple pie at one o’clock in the morning.  “The added demands of the holidays can stress the body, thus increasing your risk of injuries,” says APTA spokesperson and physical therapist E. Anne Reicherter, PT, DPT, PhD. “Using proper body mechanics can help prevent muscle and joint discomfort this holiday season.” 

Here are a few simple tips to help make life easier during the holiday season.

• Make time for yourself. Though it may seem obvious, yet unachievable, making time for relaxation in a hectic day can make all the difference in the world. Dim the lights, practice deep breathing techniques, take a warm bath or relaxing shower, gently stretch tired and sore muscles or take a stress relieving walk.

• Lifting. Test an object’s weight before attempting to lift a heavy package or luggage. Keep the load close to your body when lifting. If back pain persists more than a few days or gets worse, seek help from your physical therapist or other health care provider.

• Shopping without dropping. Distribute the weight from your shopping bags evenly on both sides of the body. Wear comfortable shoes while shopping. Make frequent trips to the car to drop off purchases. Plan your trip accordingly; make a list to avoid aimless wandering.

• Baking or cooking.   To allow for better posture with less bending over, be sure to choose a work surface that is an appropriate height.  Stand on a padded surface. If you have a tile floor, purchase a non-slip rug or foam mat to stand on.  Frequently perform gently movement exercises to keep the muscles in your neck and shoulders loose.

A full list of tips on ways to prevent holiday-induced neck, shoulder and back injuries, including some photos demonstrating proper lifting and carrying techniques can be found in the “consumer tips” section of APTA’s consumer website, www.moveforwardpt.com.  With hope, by taking a moment to follow these few helpful tips you will not fall victim to holiday pain and stress!

*Information within this article was provided from the American Physical Therapy Association and should be considered as educational, not medical advice.