The holiday season is a time for joy, celebration, and family gatherings, but it often comes with physical demands that can strain your back and lead to discomfort. From decorating the tree to cooking elaborate meals and shopping for hours, these festive activities can take a toll on your spine. Dr. Robert Koffie, founder and CEO of Spine Capital, and an expert in minimally invasive spine surgery, offers practical tips to help you maintain good posture and avoid back pain during the holidays.
Lift with Care
Decorating often involves lifting heavy boxes of ornaments or holiday decorations. To protect your back, always lift with your legs, not your back. Bend at your knees, keep the item close to your body, and avoid twisting while lifting. If an item is too heavy, ask for help rather than risking an injury.
Take Breaks While Decorating
Climbing ladders to hang lights or bending over to arrange decorations can strain your spine. Alternate between sitting and standing tasks, and take regular breaks to stretch your back and shoulders. Simple stretches like standing backbends or side stretches can help reduce tension and improve blood flow.
Practice Good Posture While Shopping
Holiday shopping often involves long hours on your feet or carrying heavy bags. Use a backpack or a rolling bag instead of loading your arms with shopping bags. If you’re shopping online, ensure your workspace is ergonomic—sit with your feet flat on the ground, and keep your screen at eye level to avoid neck strain.
Cook Smart in the Kitchen
Cooking large holiday meals can lead to prolonged standing or awkward bending. Invest in a cushioned mat for your kitchen floor to reduce stress on your lower back and wear supportive footwear. When bending to reach low cabinets, use your knees instead of your back.
Stay Active
The holidays can disrupt your regular exercise routine, but staying active is essential for spinal health. Incorporate low-impact exercises like walking or yoga to keep your spine mobile and your core strong. These activities also help manage holiday stress, which can manifest as muscle tension in your back.
Sleep Right
If you’re traveling during the holidays, ensure you sleep on a supportive mattress and pillow. Sleeping on your back or side is generally better for your spine than sleeping on your stomach. Use a pillow under your knees or between your legs to maintain spinal alignment.
Hydrate and Eat Wisely
Dehydration and poor diet can exacerbate inflammation and back pain. Stay hydrated, and focus on a balanced diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3-rich fish.
Listen to Your Body
If you feel discomfort or pain during any activity, stop and rest. Persistent or severe pain may indicate an underlying issue that requires medical attention. Dr. Koffie emphasizes that early intervention is key to preventing long-term spine problems.
At Spine Capital, Dr. Koffie and his team are dedicated to delivering compassionate, patient-centered spine care.