By Neurosurgery & Spine Consultants – San Antonio, TX
The holiday season brings about joy, celebrations, and familial traditions, yet it may also bring about a spike in preventable back and neck injuries if one is not careful. Whether it’s decorating, shopping, wrapping, cooking, cleaning, shoveling snow, and more; many people will unknowingly place an enormous amount of extra stress on their spine during the months of November and December.
Here at Neurosurgery & Spine Consultants, we often see a noticeable rise in lifting-related injuries and over-exertion related injuries throughout the holiday season. The good news? Most, if not all of these injuries are very much avoidable with the right level of awareness and preparation. Here’s how to keep your neck, back, and spine safe while you enjoy the holiday festivities.
🎄Safe Decorating Techniques
Decorating will often require lifting heavy boxes, reaching upward from the floor or a ladder, or reaching downward from above. All of these movements may result in tweaking your neck or back if you’re not careful.
Lift Décor Boxes the Right Way
- Bend at your knees, not your back.
- Keep boxes close to your body.
- Carry smaller loads instead of one heavy one.
- Avoid twisting your spine while lifting or lowering items.
Be Smart With Ladders
- Have someone hold the ladder steady.
- Never overreach; climb down and reposition the ladder instead.
- Keep your hips centered between the rails to avoid side bending.
Avoid Overhead Strain
- Use a step stool or ladder instead of stretching upward.
- Keep arms below shoulder height whenever possible.
- Take breaks if your shoulders or neck begin to feel tight.
❄️Shoveling Snow Without Hurting Your Back
Snow shoveling is definitely one of the riskiest winter activities when it comes to neck, back, and spine injuries. Shoveling snow combines bending, lifting, twisting, and colder than usual temperatures; all of which result in the tightening of the muscles and increases the likelihood of injuries if you’re not careful.
Choose the Right Shovel
- Use a lightweight, ergonomic shovel with a curved handle.
- Avoid metal shovels that become heavy when filled.
Warm Up Your Muscles First
Treat shoveling like a true workout.
- Do 3–5 minutes of light stretching.
- Loosen your shoulders, hips, and lower back.
Use Safe Shoveling Form
- Push the snow instead of lifting it when possible.
- If lifting is necessary, bend at your knees and keep your spine neutral.
- Hold the shovel close to your body.
- Avoid twisting—turn your whole body with your feet, not just your torso.
Be Sure to Take Breaks Every 10-15 Minutes
Overexertion and fatigue can be major risk factors for injury while shoveling snow. Resting helps protect your spine and reduces the chance of muscle strain occurring.
🎁Carrying Gifts Without Straining Your Spine
Holiday shopping will often mean hauling bags, boxes, and bulky items, sometimes for extended periods of time.
Carry Fewer Bags per Trip
Choosing to make multiple light trips is certainly a safer bet than one extremely heavy trip. This process of multiple lighter trips reduces pressure on your discs and helps to prevent muscle fatigue.
Use Both Hands When Possible
Carrying everything on one side of your body may cause:
- Side bending
- Muscle imbalance
- Disc irritation
- Neck and shoulder tension
Aim to distribute weight evenly if you can.
Use a Shopping Cart or Rolling Bag
If shopping for multiple people or carrying heavy boxes, always choose to use a cart or rolling bag, as this helps dramatically reduce spinal strain.
Don’t Lift Large Boxes Alone
If something is:
- Larger than your torso
- Heavier than 20–25 pounds
- Awkward to hold or shaped unevenly
Ask someone for help. It’s never worth it to try and lift it all on your own.
🎅Protect Your Spine During Holiday Traveling
Are you traveling to visit family members? Keep these tips in mind as you make your journey:
- Use a small lumbar pillow in the car or on flights
- Take breaks to move around every 30–45 minutes or so
- Stretch your back, hips, and neck after long periods of sitting
- Avoid lifting heavy suitcases overhead without assistance
Travel-related strains and injuries will often account for nearly 20% of holiday-season back injuries.
✨Know When to Stop and Rest
Pain is the signal your body uses as an alarm system. Stop what you’re doing if you experience the following symptoms:
- Sharp lower back pain
- Radiating leg or arm pain
- Tingling or numbness
- Muscle spasms
- Sudden weakness
Choosing to continue to push through pain can end up turning minor issues into potentially serious injuries.
🧡 A Pain-Free Holiday Is Possible
When you choose to implement the tips listed above, you can enjoy all of the holiday festivities without having to worry about strains or injuries. If you do happen to begin experiencing persistent back, neck, or nerve pain this holiday season; Neurosurgery & Spine Consultants is always here to help with our team of experts. Feel free to schedule your initial consultation using the form below. We look forward to hearing from you soon and we’re eager to help you live a pain-free lifestyle once again.
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.