How To Avoid Back Pain During the Holiday Season

The holiday season means a long day of standing and cooking in the kitchen, wrapping gifts and decorating.  These activities can cause strain on your neck and back. Don’t let pain hold you back this year! Here are some tips to avoid back and neck pain

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  1. Are you hunched over your cutting board?  Raise your cutting board level so that you are not bending and straining your lower back. The key is to avoid bending!
  2. Cooking requires standing for a long period of time so make sure to wear comfortable shoes with good arch support. Save your high heels for later…
  3. Purchase a rubber mat to stand on.
  4. Pay attention to your posture. Stand with a wide stance, keep chin tucked, support your head above your shoulders, and keep your shoulders back and down.
  5. When it comes to washing the dishes this can also put a lot of strain on your neck and back. The correct way to do the dishes is by placing one foot on a six-inch footstool, which gets you in an upright position while washing your dishes. When you need to bend forward bend at your hips.
  6. Get everyone involved in helping make the meal. It’ll be more fun, and is easier to pass on traditional family recipes to the next generation if the next generation is actually helping knead the dough and baste the turkey.
  7. When shopping for gifts wear comfortable shoes because you will be walking and standing for long periods of time most likely on concrete.
  8. It may be tough but try to find shopping times when the rush is as slow as possible. This will keep you from having to stand in line for long periods of time on hard ground.
  9. Always use a shopping cart and push it all the way to your car before unloading.
  10. Lift with your legs, not your back: After you shop your bags, boxes, and presents are going to have to find a way into your house. Proper lifting and carrying form is crucial to avoid unwanted pains and injuries.
  11. Are you hunched over while wrapping presents?  Wrap gifts at a table so that you are not bending and straining your lower back. The key is to avoid bending!
  12. Don’t forget while wrapping to take a break every 30 minutes and stretch to loosen up your shoulders, back and neck muscles.

Learn more: http://upmcpainmedicine.com

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