Holiday Safety: Protecting Yourself During This Busy Season

The holiday season is filled with cheer, but it also brings with it a higher risk for injury, particularly when it comes to your back. Whether you’re shopping for the perfect Christmas tree, lifting holiday decorations, or handling heavy bags, it’s important to stay mindful of how your body is moving and what positions you are putting yourself in.

According to the Bureau of Labor Statistics, back injuries account for one of every five injuries and illnesses in the workplace. Eighty percent of these injuries occur in the lower back and are associated with manual lifting of materials.

David Kandel, PT, OCS, a Physical Therapist and certified Orthopedic Clinical Specialist at PVHMC Rehabilitation Services in Claremont, explains that lower back pain is our most common physical ailment. Activities like bending and twisting while lifting can lead to serious back injuries. Whether you're lifting boxes of holiday decorations or just picking something off the floor, it’s essential to use proper lifting techniques to avoid unnecessary strain on your back.

Here are some practical tips to help you protect your back this holiday season:

1. Wide Stance: Start by standing with your feet at least shoulder-width apart to provide a stable base of support. This helps you maintain balance while lifting.
2. Hold Load Close: Keep the object you're lifting as close to your body as possible. This minimizes the strain on your back and reduces the risk of injury.
3. Bend at your hips and knees, not the spine: When picking up an object, whether heavy or light, squat down by bending your knees and hips. Avoid bending from your waist, as this puts unnecessary pressure on your spine.
4. “Lift with your legs”: use your thigh and gluteal muscles to lift, and your core muscles to stabilize your spine.
5. Work as a team: Get assistance and work as a team when lifting something heavy.

The holiday season should be a time of joy and relaxation, not spent dealing with the pain of a back injury. By following these simple tips, you can help ensure that your back stays safe while you enjoy all of the fun activities this time of year has to offer. Share these tips with your friends to help promote an overall safer holiday season for all.

Stay safe and enjoy the holidays—your back will thank you!