Protecting Your Back During the Christmas Season: Smart Lifting, Safe Movement & Simple Exercises
- kelly8352
- 6 days ago
- 4 min read
The Christmas season brings joy, celebration, and togetherness — but it also brings a surprising number of back injuries. Between lifting decorations out of storage, carrying heavy boxes, hauling gifts, standing in long lines, traveling, bending, cooking, and wrapping, the holidays can put more stress on your spine than you might expect.
For many adults, especially those already managing mild aches or previous injuries, this extra seasonal strain can lead to muscle spasms, disc irritation, or painful flare-ups that disrupt the holidays. The good news? With a few ergonomic strategies and some simple fitness habits, you can protect your back and stay comfortable all season long.
Here’s what to keep in mind as you prepare for a safe, strong, and pain-free Christmas.
Why Back Pain
Spikes During the Holidays
December comes with a perfect storm of risk factors:
Lifting heavy or awkward items like artificial trees, storage bins, large gifts, or luggage
Repetitive bending for wrapping presents, decorating, or cooking
Long periods of sitting while traveling or watching holiday movies
Less structured exercise, especially when schedules get busy
Stress and fatigue, which affect posture and muscle tension
Even if you’re generally active, unusual activities — especially ones your body isn’t used to — can trigger discomfort. Awareness and preparation go a long way.
Ergonomic Tips for Lifting Heavy or Awkward Holiday Items
Whether you’re bringing decorations down from the attic or maneuvering a bulky tree into the house, how you lift matters just as much as what you lift. A few strategic changes can significantly reduce strain on your back.
1. Plan the Lift Before You Begin
Before you reach for anything heavy:
Clear the path ahead of you.
Identify where you’re going to set the item down.
Decide whether you need a helper — two people are better than one big injury.
Test the weight by lightly lifting a corner first.
Taking 10 seconds to assess the lift reduces the risk of sudden, unexpected strain.
2. Keep the Object Close to Your Body
The farther an item is from your body, the heavier it becomes from your spine’s point of view. Hold boxes, décor, and trees close to your torso to minimize stress on your back and shoulders.
3. Use Your Hips and Legs — Not Your Back
The classic “bend your knees” cue still matters, but here’s a clearer version:
Hinge at your hips, not your waist.
Keep your spine long and your chest lifted.
Push through your heels to stand tall.
Your hips and legs are built to generate power — let them do the work.
4. Avoid Twisting While You Lift
Twisting with weight is a common cause of disc and muscle injuries. Instead:
Turn your whole body with your feet.
Pivot instead of twisting your torso.
Think: step, turn, then set the item down.
5. Break Big Jobs Into Smaller Steps
Instead of carrying one giant box of decorations, break the load into two or three lighter trips. Yes — it takes more time. But it prevents injuries that take much more time to recover from.
6. Use Tools to Your Advantage
Simple tools can spare your spine:
A rolling cart or dolly
Long-reaching poles for lights
Step stools to avoid excessive reaching
A second set of hands for awkward loads
Anything that reduces the load or awkward angle is worth using.
Protecting Your Back While Decorating
Decorating can involve unusual—and often sneaky—movements that irritate your back. Keep these tips in mind:
1. Avoid Overreaching
Instead of leaning or arching your back to reach high places, move the ladder or stool closer. Reaching + twisting = a common recipe for back pain.
2. Switch Sides Often
Whether you’re hanging ornaments or wrapping presents, avoid doing everything with the same side of your body. Alternate hands. Change positions. Reset your posture regularly.
3. Take Breaks From Prolonged Bending
Wrapping gifts on the floor or bending repeatedly to decorate low areas puts your spine in a sustained flexed position. Try this instead:
Wrap on a table or counter when possible.
Use a small stool or kneel instead of rounding forward.
Stand up and stretch every 10–15 minutes.
Simple Exercises to Keep Your Back Strong Through the Holidays
You don’t need a full workout routine to protect your back this season — just a few intentional movements that counteract the stress of lifting, bending, and sitting.
Here are evidence-supported exercises and mobility drills to help you stay pain-free:
1. Hip Hinge Practice (Strength + Patterning)
This reinforces safe lifting mechanics.
Stand tall, feet hip-width apart.
Push your hips back as your chest stays lifted.
Return to standing by using your glutes and hamstrings.
Perform 8–12 slow reps.
2. Cat–Cow Mobility (Spine Movement)
This helps keep your back from getting stiff.
On hands and knees, round your back up (cat).
Then gently arch it down (cow).
Move slowly for 10–15 cycles.
3. Core Bracing Drill (Stability)
A strong core supports safe lifting.
Lie on your back with knees bent.
Gently tighten your deep core as if preparing for a cough.
Hold 5–10 seconds without holding your breath.
Repeat 10–15 times.
4. Glute Bridge (Hip Strength)
Your glutes are key to protecting your lower back.
Lie on your back, feet on the floor.
Lift your hips while keeping your ribs down.
Complete 10–15 reps.
5. Standing Hip Flexor Stretch (Counteracts Sitting)
Long drives and holiday movies can tighten your hip flexors — which often irritate your back. Hold each side for 30 seconds, repeat 2–3 times.
6. Gentle Walking or Light Cardio
Even 10–15 minutes increases circulation, reduces stiffness, and helps regulate stress — one of the biggest, but least talked about, culprits of holiday pain.
Listen to Your Body—and Get Help Early
If your back feels “off,” achy, or stiff during the holiday season, don’t wait for it to become something bigger. Early care can prevent weeks of discomfort.
At Stay Active Physical Therapy & Wellness, we help active adults stay strong, mobile, and pain-free year-round — so you can enjoy the activities you love without hesitation.
If you need help recovering from a flare-up or want guidance on safe exercise, you’re always welcome to reach out.
919-228-8822
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