Don’t let back pain ruin your Thanksgiving
Tips for a pain free holiday.
How many of you have experienced an increase in back pain during the holidays? Travel, packing, lifting, shopping, cooking, baking, sitting in cars and planes, stress…the list goes on. Over the years I’ve found there are common culprits that increase our back pain during the holidays. Here are my favorite tips to avoid back pain during the holidays.
Cooking, Family and Parties
- Standing on hard kitchen floors can cause back pain. Be sure to wear comfortable, supportive shoes if you will be standing at the stove for hours.
- Careful lifting heavy objects out of the oven. Take advantage of the sliding oven grate so you can get the pan closer to you. If your oven is low, bend your knees and pull the heavy pan towards you and then lift up to the counter.
- Stand close to the counter when cooking and keep items in front of you. When you stand too far from the counter, we tend to bend forward and this puts can increase pressure in your lower back.
- Plan ahead. Know where you are going to put down heavy objects like presents or dishes.
- Stay hydrated. Holiday eating and drinking can take a toll on your body, especially if you are relying on caffeine to keep you moving and awake. Dehydration can cause an increase in back pain, so keep that water handy.
- Go for a walk, stretch, get the family involved in some morning yoga! Move more during the holidays
Traveling
- Test the weight of a box or luggage before lifting so you are prepared. “It was heavier than I thought and my back went out” is a common statement I hear this time of year.
- Bend at the knees to lift. Think of this often, even if it is just putting your luggage into the trunk of your car. Improper lifting puts you at risk of increasing back pain.
- Try not to over pack your luggage. Remember that you will have to carry it up steps, pull it behind you, lift it throughout the airport, take it out of a car, etc…
- On long car rides, consider bringing an ice pack along with you. Most back pain is associated with inflammation, an ice pack can help reduce swelling and numb the area
- Move more when traveling.
- Don’t just sit at the airport while waiting for your flight. Stretch, walk and keep active before having to sit on a plane.
- Take breaks on road trips. Get out of the car, stretch and walk.
- Review my previous email on lifting properly
- Review my previous email on ergonomic driving
