The holidays are a time for joy, celebration and connection, but they can also pose unique risks for developing lower back pain and/or suffering a fall.
From decorating and shopping to navigating inclement weather, the season's activities can strain the body and increase the likelihood of injury. By taking these preventative measures, you can enjoy the festivities without being hindered by unnecessary pain or accidents.
Protecting your lower back
Correct lifting form: Holiday tasks like decorating, carrying gifts and hauling luggage pose a risk for lower back strain. Follow proper lifting techniques such as bending at your knees and not your waist, keeping the object close to your body and avoiding twisting while carrying items all reduce this risk. Also, take the time to ask for help from a family member or friend when lifting or moving an object that might be too heavy to handle without proper technique.
Present wrapping safety: Avoid wrapping presents on the floor, as it places unnecessary strain on the lower back and tailbone. Instead, opt for proper ergonomics and place gifts on a table around waist- to chest-high when standing, or at chest height if sitting. When cutting and taping, place scissors sharp end down in a bowl when not in use.
Use exercise snacks: Long hours of sitting during either travel or holiday meals spent around the family table can lead to tightening of the back and posterior chain musculature. Incorporating small bursts of low-moderate intensity movement can greatly reduce these risks. Examples include:
- Taking a 10-15-minute walk around the neighborhood after each meal
- Performing 10 bodyweight air squats for every hour spent watching your favorite holiday movies
- Performing 20-30 seated calf raises for every 30 minutes you spend in the air during a flight
Avoid overdoing it: The excitement of the holidays can lead to jam-packed schedules filled with ice skating, tree trimming or hosting events. Make sure to take time for yourself, listen to your body and take breaks to prevent strain.
Preventing falls
Choosing the correct footwear: Slippery winter conditions require shoes with good traction. Opt for non-slip soles and avoid wearing high-heels or your favorite holiday slippers when navigating icy paths.
Clear clutter: Present boxes, extension cords and decorations create a recipe for a trip-and-fall disaster. Keep walkways clear and well-lit, especially in higher-traffic areas. Place packages and gifts under the tree or out of the walkway.
Decorate safely: When hanging decorations, use a stable ladder with a spotter. Always ensure the ladder is on a level surface and avoid reaching outside the base of support. These scenes may be humorous with Clark Griswold hanging from his gutters, but let’s leave those antics to the movies.
With a little preparation and mindfulness, you can reduce the risk lower back pain and falls, making the holiday season safer and more enjoyable. Take care of your body, plan ahead and focus on what matters most – celebrating and spending time with friends and family.
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