Safeguard Your Back This Holiday Season: A Guide to Preventing Back Injuries During Christmas Celebrations

November 30, 2023
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The holiday season is upon us, bringing joy, festivities, and a flurry of activities. While it’s a time for merriment, it’s also a time when back injuries become all too common. The combination of lifting heavy boxes, decorating homes, and hosting gatherings can take a toll on your spine.

At Bayswater Chiropractic, we understand the importance of a healthy back, and we’re here to guide you through the holidays with tips to protect your spine.

1. Lift with Care:

Whether it’s the Christmas tree, boxes of decorations, or grocery bags for the holiday feast, lifting heavy objects is a common cause of back injuries. Remember to bend at your knees, not your waist, and use your leg muscles to lift. Keep the load close to your body to reduce strain on your back.

2. Enlist Help:

Don’t hesitate to ask for assistance when handling bulky or heavy items. Whether it’s a family member, friend, or neighbour, sharing the load can significantly reduce the risk of back injuries.

3. Prioritise Posture:

Maintain good posture while engaging in holiday activities. Whether you’re hanging lights, wrapping gifts, or preparing a feast, be mindful of your spine. Stand tall, shoulders back, and avoid prolonged periods of bending or slouching.

4. Use Proper Tools:

Invest in tools designed to make decorating and lifting easier. For instance, consider using a dolly or cart to transport heavy items, and use step stools or ladders to reach high places. These tools can help distribute the workload more evenly.

5. Take Breaks:

The holiday rush can be overwhelming, but remember to take regular breaks. This allows your back muscles to rest and recover, reducing the risk of strain or fatigue.

6. Warm-Up Before Activities:

Treat holiday preparations like a workout – warm up your muscles before diving into tasks. Gentle stretching can help improve flexibility and reduce the risk of injury.

7. Delegate Tasks:

Hosting a holiday gathering? Delegate tasks to spread the workload. Encourage family members to pitch in with decorating, cooking, and cleaning. This not only lightens your load but fosters a sense of togetherness.


While these tips can help reduce the risk of back injuries, it’s important to note that individual health conditions may vary. Consult with a healthcare professional before engaging in strenuous activities, especially if you have pre-existing back issues or concerns.

Book a Consultation:

At Bayswater Chiropractic, our experienced chiropractors, Dr. Mark Beovich and Dr. Alex O’Shaughnessy, have helped many individuals find relief from back pain and injuries. If you’ve experienced discomfort or if you want personalised advice on maintaining a healthy spine, we encourage you to book an appointment. Don’t let back pain dampen your holiday spirit – take proactive steps to safeguard your back and enjoy a pain-free festive season! Enjoyed this read? Check out our article about headaches.

Contact us today to book your appointment and make your holiday season truly joyful, pain-free, and full of good cheer.