How much do you love the holiday season? Doesn’t last year’s lack of celebration feel like a blurred nightmare when you think back on it?
With the Pandemic disrupting the entirety of last year, most families were forced to spend Christmas and New Year’s Eve apart. Us humans thrive off of interaction and connection so it was definitely a struggle to accept the quieter-than-usual experience.
This year, most people are planning to celebrate with a vengeance! This means more partying and more fantastic dinners with friends and loved ones.
According to a study of 2000 people carried out by the National Accident Helpline, 27% showed they feel more stressed than usual during the festive period. It seems the pressure to cook and host are the biggest stress factors. As well as our mental health often being affected during this period, an NHS study found that more than 80,000 people a year need hospital treatment for injuries such as falls, cuts and burns during the holiday season.
It isn’t always extreme injuries people are faced with over Christmas, quite often, back, neck and shoulder strains affect people too.
4 Common Reasons Why Back Pain Occurs Over Christmas
You are moving around a lot less than usual.
After working so hard all year, it’s a luxury for you to sit around watching Christmas movies whilst indulging in food and alcohol, but doing too much of this will eventually lead to discomfort and pain in your body.
You don’t brace yourself before lifting.
Whether you’re lifting a six foot tree or an 8kg turkey, you must do it carefully.
You overstretch during decorating.
Awkwardly stretching and twisting your body whilst hanging lights or other decorations can lead to back, neck and shoulder strain.
You are feeling overwhelmed.
Stress, worry, and anxiety not only impacts us emotionally and mentally but it can also impact us physically. You will often feel it build up in your stomach, neck, shoulders and back.
If you do incur a back strain over the Christmas period and you don’t take the time to address it at your earliest convenience, you are running the risk of making it worse.
With this in mind, between all the fun you have planned, how are you going to look after your mind and body?
4 Tips To Avoid Back Pain This Christmas
Lifting heavy items
No matter how small an item is, always thoroughly check it before you attempt to lift it. You must be certain it is a weight you can physically manage to lift alone. If it’s too heavy, don’t attempt to lift it without the support of someone else.
If you are able to lift it alone, follow this process:
- Place your feet firmly on the ground, shoulder-width apart
- Keep your back and neck as straight as possible
- Do not bend over the object
- Bend your knees and squat down to the base of the object looking straight ahead, remembering to keep your back straight
- Get a good grip of the item with both hands ready for lifting
- If the object isn’t too heavy, place your hands underneath the item on each side. If that’s not possible, then find the most suitable grip that feels secure in your hands.
Take regular breaks during cooking and cleaning
It’s a fact that Christmas can get messy, but that’s okay. Instead of rushing to throw away wrapping paper, or food and drink packaging, take a second to pause and enjoy the moment. Move around at your own pace and don’t be afraid to ask a friend or loved one for help with clearing items away.
Quite often when you try to clean whilst cooking or hosting an event, you will slowly become flustered and overwhelmed by doing too much at once, this can result in you tensing up in the neck and shoulders. This will eventually lead you to experience a full-on back strain. Taking breaks to laugh and feel merry will help you avoid the moments that are quick to build tension within your body.
Get out for fresh air and exercise
Whilst it’s tempting to lock yourself away with food, drink, and loved ones during the whole of the festive season, it isn’t advisable. The less you move around the more likely you will begin to feel pain and discomfort around your body. Try to get out for a leisurely or brisk twenty minute walk first thing in the morning, this will help clear your mind and power up your body so you can feel energised and enjoy the rest of your day.
If a morning walk isn’t convenient for you, try popping out in the evening after you’ve eaten. An after dinner walk will help you to manage your blood sugar levels, it can also reduce gas and bloating, improve sleep, and boost your heart health, not to mention the positive benefits it’ll have on your mental health. You will feel refreshed and recharged after your evening walk.
Pay attention to your breathing
Spending a lot of time around family and friends can often become overwhelming. If you feel like your anxiety or stress is deteriorating, take a minute to yourself. Find a quiet space and focus on your breathing. Practising breathing exercises is a fantastic way to help you relax. This is because deep breathing sends a message to your brain to calm down. By lowering your stress this way, you are encouraging your mind to relax, and you are avoiding any unnecessary tension building in your neck, shoulders or back.
The most important thing to remember during the holiday season is to relax and enjoy yourself.
If you know you are prone to a strained back or stress, and that the Christmas period worsens it, please get in touch to book in your complimentary consultation at the Enfield Osteopathic Clinic.
We will be able to assess your body and provide you with mobility and breathing exercises you can practice between socialising over Christmas. If you struggle with chronic back aches or pains and want to start your journey towards resolving your discomfort ahead of the festive period, we can provide you with the appropriate treatments needed to release your muscle tension so you can enjoy the Christmas you deserve.
