The holiday season is a time of joy, celebration, and connection. From decorating the house and carrying gifts to traveling to see family and preparing big meals, there’s a lot to look forward to. But all of this activity also increases the chances of aches, strains, and unexpected injuries—especially for adults who are already dealing with stiffness, old injuries, or chronic pain.
Fortunately, with a little planning and some smart habits, you can keep your body safe and injury-free all holiday long. This blog explores injury prevention strategies for common holiday tasks like setting up decorations, carrying gifts, and visiting family. Because your holiday memories should be about joy—not discomfort.
Why the Holidays Increase Your Risk of Injury
The holidays can disrupt your usual routines. You’re probably moving more, lifting differently, standing for longer stretches, and maybe even rushing around a bit. All of these sudden changes can strain your muscles and joints, especially if you’re over 50 or have a history of back, shoulder, or knee pain.
Some of the most common holiday-related injuries include:
- Low back strains from lifting heavy boxes or bending awkwardly
- Shoulder pain from decorating or reaching overhead
- Knee flare-ups from long walks, stairs, or standing during travel
- Slips and falls due to weather, clutter, or poor lighting
- Neck pain from wrapping gifts, cooking, or sleeping in unfamiliar places
So how do you protect yourself?
1. Injury Prevention Starts with Decorating Smart
Whether you’re hanging lights, climbing ladders, or setting up a Christmas tree, decorating comes with hidden risks—especially for your back, shoulders, and knees.
Tips for safe decorating:
- Use a stable step stool or ladder. Never balance on furniture or stretch beyond your reach.
- Don’t rush. Take breaks every 20–30 minutes to rest your muscles and avoid fatigue.
- Watch your shoulders. If you feel strain when reaching overhead, lower your decorations or ask someone taller to help.
- Lift with your legs. When moving storage bins or trees, bend your knees—not your back—and keep the item close to your body.
A few mindful adjustments can make decorating a fun activity instead of a painful one.
2. Carrying Gifts Without Straining Your Back
It might feel like no big deal to carry a few gift bags, but if you’re handling heavy boxes or awkwardly shaped packages, you’re putting your back and shoulders at risk.
Tips for carrying gifts safely:
- Balance the load. Use both hands and distribute weight evenly if you’re carrying more than one item.
- Use a cart or rolling suitcase for heavier gifts when shopping or traveling.
- Avoid twisting. If you need to set something down, pivot with your feet—don’t twist your spine.
- Break it into smaller loads. Make more trips instead of pushing your limits in one go.
A minor strain now can lead to long-term pain if ignored.
3. Preparing for Family Visits and Holiday Travel
Whether you’re hosting or hitting the road, preparing for travel or visitors can strain your body. Long car rides, airport lines, air mattresses, and hours on your feet can all add up.
If you’re traveling:
- Pack light. Use a rolling suitcase and don’t overload shoulder bags.
- Stretch before and after sitting for long periods. This helps relieve hip, low back, and neck stiffness.
- Bring lumbar support. Use a small pillow or rolled towel behind your lower back in the car or plane.
- Walk and stretch regularly. Get up every hour to prevent circulation issues and stiffness.
If you’re hosting:
- Pace your tasks. Don’t do all the cleaning, shopping, and meal prep in one day.
- Ask for help. Enlist family members for lifting or rearranging furniture.
- Wear supportive shoes. Standing for hours in slippers or barefoot on hard floors can cause foot and back pain.
- Take breaks. Sit down, stretch, and hydrate regularly.
Being proactive will help you avoid burnout and strain.
4. Wrapping Gifts Without the Neck and Shoulder Pain
Spending hours hunched over a table or the floor to wrap presents is a recipe for tight shoulders, a sore neck, and a stiff lower back.
Better gift wrapping tips:
- Wrap gifts at a standing counter or table. Avoid sitting on the floor if possible.
- Alternate sitting and standing. This reduces the strain of holding any one position too long.
- Do it in short sessions. Break up your wrapping into 20-minute bursts rather than tackling everything at once.
- Stretch your shoulders. Simple shoulder rolls and neck stretches every 10–15 minutes make a huge difference.
5. Don’t Forget to Stretch and Move
The best thing you can do for your body during the holidays? Keep moving!
Try these quick daily stretches:
- Cat-Cow: Great for your spine and back flexibility.
- Neck rolls: Loosen tension from looking down at phones or wrapping gifts.
- Standing hamstring stretch: Prevents tightness in the back of the legs that can tug on your lower back.
- Shoulder circles: Boost blood flow and reduce tension.
Doing these once or twice a day, even for just 5 minutes, can help you stay limber and energized.
6. Protect Your Sleep and Recovery Time
Late nights, new beds, and busy days can throw off your recovery—especially if you’re not sleeping well. Poor sleep posture and stress can aggravate back pain, headaches, and joint stiffness.
Better rest strategies:
- Travel with your own pillow if you’re picky about support.
- Sleep on your side with a pillow between your knees or on your back with a pillow under your knees.
- Wind down before bed. A few gentle stretches, a warm shower, or deep breathing can help relax tense muscles.
- Stay hydrated. It helps your joints and muscles recover better overnight.
7. Don’t Ignore Pain—Act Early
It’s easy to push through pain during the holidays, thinking “I’ll deal with it later.” But the sooner you address discomfort, the faster you recover and avoid long-term problems.
If you notice:
- Persistent stiffness or soreness that doesn’t improve
- Pain that worsens with certain movements or activities
- Tingling or numbness in your legs or arms
- Trouble walking, lifting, or doing daily tasks
…don’t wait. These are signs your body needs some attention.
8. Injury Prevention Isn’t About Avoiding Fun—It’s About Staying Active and Pain-Free
The truth is, the holiday season doesn’t have to hurt. By being mindful of your body’s needs, moving with intention, and making small adjustments in how you decorate, lift, walk, and rest—you can enjoy your favorite holiday traditions without paying for it later.
Physical therapy isn’t just for recovery. It’s also about injury prevention, which is the key to staying active and independent, especially as we age. Whether you love decorating, traveling, or spending time with family, protecting your body means you get to do more of what you love—without limitation.
Ready to Stay Pain-Free This Holiday?
If you’re worried about how your back, knees, or shoulders will handle the season ahead, we’re here to help.
At Kriz Physical Therapy, we offer personalized care focused on injury prevention. Whether you’re preparing for travel, returning to activities like tennis or golf, or simply want to move better and feel stronger—we’ve got your back (and knees and shoulders!).
💬 Book your Free Discovery Visit this season!
We’ll talk about your pain, goals, and lifestyle—and help you create a plan to stay pain-free during the holidays.
📞 Call (239) 992-6700 or visit Free Discovery Visit to reserve your spot today!
🌐 Visit krizphysicaltherapy.com
Let this be the season you move without limits.