With the holidays approaching, there is a palpable sense of anticipation in the air as preparations for the hectic weeks ahead begin. However, there is something considerably less festive lurking beneath all of the planning and excitement: an increased risk of back pain and injury. This time of year can bring physical pain along with gifts and family meals, thanks to spending extra time in the kitchen, lifting
heavy shopping bags, decorating for Christmas, and traveling. Fortunately, with a little caution,avoiding
harm should be straightforward, and you can concentrate on the things that are really important over the holidays.
Back Pain from Cooking
While hours spent stooping over a kitchen counter may result in a delectable dinner, it can also cause
considerable back discomfort.
Keep the following suggestions in mind as you plan your Christmas menus:
- Take a seat to prepare some items rather than standing the entire time. Move your body about to find
what feels best to you, such as putting a pillow behind your back to relieve lower back tension. - Do not attempt to complete your entire menu at once. You and your body will be overworked and exhausted as a result of this. Instead, take a 10- to 20-minute break to allow your joints to recover.
- When you're on your feet, make sure you're wearing comfortable shoes with sufficient arch support. Pay attention to your posture while seated once the meal has been served and everyone has taken their seat at the table.
- If you intend to nap afterward, a genuine bed is preferable to a couch or chair. Beds need you to lie flat; however, living room furnishings can cause you to curl up in unnatural positions.
Back Pain from Holiday Decorating
As you transition from Thanksgiving to Christmas, remember to keep your back in mind when
decorating:
Bending your spine when carrying something heavy is never a good idea. Squat or lunge to take up the
thing instead. When carrying it, don't lean forward or backward; instead, stand erect and maintain a neutral spine. When it comes to decorating, if you can't reach anything, don't force it! To avoid
overextending your back or neck, use a ladder or a stool. Sit with proper posture or stand at a table while wrapping presents for under the tree. The spine and neck might be harmed by arching over tissue and bows.
How many of you have seen a spike in back discomfort over the holidays? The list goes on: travel,
packing, lifting, shopping, cooking, baking, sitting in automobiles and planes, stress... We've discovered a few prevalent causes of back discomfort during the holidays over the years.
Here are some of our favorite holiday back-pain-prevention tips.
Cooking, Family, and Parties
Back discomfort can be caused by standing on hard kitchen floors.
- If you'll be standing over the stove for several hours, make sure you're wearing comfortable, supportive shoes.
- Lifting big goods out of the oven should be done with caution. Make use of the oven's sliding grate to bring the pan closer to you. Bend your knees and bring the heavy pan towards you, then lift it to the counter if your oven is low.
- When cooking, keep items in front of you and near to the counter. We tend to bend forward when we stand too far away from the counter, which puts more strain on our lower back.
- Make preparations ahead of time. Plan ahead of time where you'll place heavy items like
presents or dishes. - Keep yourself hydrated. Holiday Eating and drinking can be taxing on your body, especially if you
rely on coffee to stay awake and moving. Dehydration can exacerbate back discomfort, so drink
plenty of water. - Take a walk, stretch, and involve the whole family in some morning yoga! During the holidays,
- get more exercise.
Traveling
- To be prepared, weigh a package or piece of luggage before lifting it. This time of year, we
frequently hear, "It was heavier than I imagined, and my back went out. - To lift, bend at the knees. Even if it's only placing your luggage in the trunk of your car, keep this
in mind. Lifting incorrectly puts you at risk of developing back pain. - Make an effort not to over pack your suitcase. Keep in mind that you'll have to carry it upstairs, pull it behind you, raise it throughout the airport, and get it out of a car, among other things.
- Consider bringing an ice pack with you on extended car drives. Because most back pain is caused
by inflammation, using an ice pack to reduce swelling and numb the area can assist. - When traveling, get up and move around more. While you're waiting for your flight, don't just sit at the airport. Before boarding an aircraft, stretch, stroll and stay active.
- On-road journeys, take breaks. Get out of the car, stretch your legs, and go for a walk.
Exercise Regularly to Prevent Back Pain:
Most crucial, keep yourself busy. This is crucial, especially given how hectic the holiday season can be.
Even if it'ss only for 15 minutes a day, doing so strengthens your bones, muscles, and immune system while also combating all those slices of pie!
Treating Holiday Back Injuries
Of all, even with all of the precautions in the world, some mishaps and discomforts are unavoidable. If you're in pain this Christmas season, come to one of Sheets Chiropractic's facilities and let our experienced team get you back on track! Also, keep in mind that preventative chiropractic care is a
terrific method to keep your spine strong even if you aren't injured!
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