Holiday Hustle? How to Protect Your Body During the Busiest Season of the Year
The holiday season brings joy, celebration, and plenty of activity — but it’s also one of the most common times of year for back pain, shoulder strain, and overuse injuries. Between shopping, wrapping, cooking, decorating, traveling, and shoveling, your body is working harder than you may realize.
At Dr. Gary Parker, DPT Physical Therapy Offices in Greene, Whitney Point, and Sidney, we see an uptick in preventable injuries every December. The good news? A little awareness and a few smart habits can help you stay healthy, mobile, and pain-free through the holidays.
Here are our top physical therapist–approved tips for protecting your body this season:
1. Lift Smart — Whether It’s Gifts, Groceries, or a Christmas Tree
Holiday tasks often involve heavier-than-usual lifting. To avoid low-back strain:
Bend at your hips and knees, not your waist
Keep items close to your body
Engage your core before lifting
Ask for help with bulky or awkward items
Avoid twisting while carrying — pivot your feet instead
Even small adjustments in your lifting technique make a big difference.
2. Don’t Let Long Drives and Shopping Trips Create Neck and Shoulder Pain
Travel and holiday errands often mean hours of sitting or walking with heavy bags. Try these quick resets:
Take standing breaks every 45–60 minutes during long drives
Switch the shoulder you carry bags on
Keep your head aligned with your spine instead of jutting forward
Perform gentle neck rolls and shoulder shrugs throughout the day
These strategies help keep tension and stiffness from building up.
3. Cook and Wrap Gifts Without the Aches
Many people spend more time than usual leaning over counters, tables, and floors during the holidays.
A few simple changes can help:
Raise work surfaces when possible
Avoid standing on hard floors without supportive shoes
Use a stool or chair while wrapping gifts
Keep frequently used items within easy reach while cooking
Your posture during repetitive tasks matters more than you think.
4. Prepare Your Body for Snow Shoveling
Snow shoveling is a full-body workout — and one of the leading causes of winter injuries.
Before shoveling:
Warm up with 3–5 minutes of light movement (marching, arm circles, or gentle stretching)
Choose a smaller shovel to reduce load
Push the snow when you can instead of lifting it
Take short breaks every 10–15 minutes
If you feel sharp pain or shortness of breath, stop immediately.
5. Manage Stress to Prevent Flare-Ups
Holiday stress can increase muscle tension and even worsen chronic pain conditions.
Try to:
Maintain your normal sleep routine
Stay hydrated (even in cold weather)
Take short, mindful breathing breaks
Keep moving — even 10 minutes of stretching makes a difference
Your physical and mental wellness are deeply connected.
6. Know When to Call a Physical Therapist
If you notice persistent pain, limited mobility, or discomfort that's interfering with your daily activities, don’t wait until January. Early intervention leads to faster recovery and prevents small issues from becoming major injuries.
Our team at Dr. Gary Parker, DPT Physical Therapy Offices is here to help you enjoy a safe, comfortable, and active holiday season. If you need support, we’re just a call or click away.
Wishing you a healthy and happy holiday from our entire team!