How to Avoid Back and Neck Pain from Holiday Preparation

🎄 1. Lift Safely During Shopping and Decorating

All the extra lifting in December can irritate the lower back if done incorrectly.

Top tips:

• Bend your knees, not your back. Keep the object close to your body before lifting.
• Divide heavy loads. Two lighter bags are better for your spine than one very heavy one.
• Gently engage your core muscles. Imagine standing tall with a relaxed, supported abdomen.
• Avoid twisting. Turn your whole body when moving items, especially when lifting into the car.

If something feels too heavy, it is always best to ask for help.

🎁 2. Improve Your Posture While Wrapping Gifts

Wrapping presents often leads to leaning forward or sitting awkwardly on the floor.

Try this instead:

• Wrap presents at waist height, such as at the kitchen counter.
• If you prefer the floor, sit with your back supported by a sofa.
• Change your position regularly and stand up every twenty minutes for a quick stretch.

🍳 3. Reduce Pain While Cooking

Long hours of food preparation can cause shoulder tension, neck strain, and lower back discomfort.

Protect yourself by:

• Keeping your workspace organised so everything is within easy reach.
• Standing evenly on both feet instead of leaning onto one hip.
• Using a small footstool to rest one foot and reduce pressure on the lower back.
• Doing gentle shoulder rolls and chest stretches every time you check the oven.

🍽️ 4. Stay Comfortable During Long Festive Meals

Extended sitting can lead to stiffness and back pain.

Helpful tips:

• Keep both feet flat on the floor with knees slightly below hip level.
• Use a small cushion to support the lower back if the chair is too hard or deep.
• Stand up and move around every thirty to forty minutes. Offer to help clear the table or refill drinks to keep your body active.
• Avoid sitting twisted towards one person for the whole meal.

❄️ 5. Keep Warm and Keep Moving

Cold weather makes muscles tighten, increasing the risk of strains.

To stay comfortable:

• Wear layered clothing when outdoors or in cooler indoor spaces.
• Begin the day with a five-minute mobility routine such as gentle stretches and shoulder circles.
• Take short walks throughout the day. Even ten minutes can reduce stiffness and improve comfort.

🧘 6. A Simple Three-Minute Holiday Mobility Routine

Use this quick routine after shopping, cooking, or long periods of sitting:

1. Cat–Cow movement (thirty seconds) – gently moves the whole spine.
2. Shoulder rolls (thirty seconds) – releases neck and upper back tension.
3. Marching on the spot or gentle hip swings (one minute) – loosens the hips and lower back.
4. Chest stretch in a doorway (thirty seconds on each side).

This routine is short, effective, and easy to fit into a busy December day.

💬 When to Seek Professional Support

You should speak to a physiotherapist or musculoskeletal specialist if you experience:

• Persistent or worsening pain
• Sharp pain in the legs or arms
• Numbness, tingling, or weakness
• Pain that affects sleep or day-to-day activities

Early treatment can prevent symptoms from becoming more severe.

🌟 Need Help Staying Pain-Free This December?

At The Wellbeing and Rehabilitation Company, our physiotherapists, massage therapists and rehabilitation specialists can help you stay mobile, comfortable and active during the festive season. We also run classes throughout the festive season, visit our social media pages for more information. Click here for more information:

Christmas and New Year – Opening Hours