Christmas and the holiday season can be a very joyous time. It’s great that a lot of us can have time off work, meet up with friends and family, and enjoy a meal together.
However that is not the case for everyone. It can, unfortunately, be a time that mental health issues come to the fore and there is often a rise in depression or anxiety.
It is also a very stressful time with planning large events, christmas shopping in large crowds, long periods of travelling and of course the added expenses to contend with.
These things can all affect our mental and physical health, resulting in back and neck pain or headaches, just to name a few.
6 Holiday tasks that can lead to injury and Ways to Avoid them
Here are 6 typical holiday events or tasks that can cause added stress and physical injuries and how to avoid them.
- Putting up Christmas decorations – This task often sees us putting our body into unusual positions and unnecessary strain. Whether you are carrying heavy bags or boxes, holding lights or parts of the tree, or you are up on a ladder… It often results in muscle tension or imbalance and possibly injury.
HOW TO AVOID – Be mindful of your body positioning, and always remember to think before you move. This includes bending at the knees when lifting and asking others for help so you can take a break. - Shopping – Dealing with large crowds, carrying heavy bags and pushing heavy trolleys, can all cause muscle aches and pains, and higher levels of stress.
HOW TO AVOID – Look at breaking your shopping up and starting earlier in the year or shopping at non-peak times. If you want to shop during sale times, look at buying online. - Preparing foods and Gifts – Sitting or standing for long periods and doing repetitive tasks can cause pain either in the wrist, arms, back or neck.
HOW TO AVOID – Split tasks over several days or shifts. Try preparing food one day, then cooking/baking the next day. Gifts can be assembled and wrapped in the weeks before Christmas to avoid a Christmas eve all nighter! - Dealing with Stress – Christmas is a busy time, with children home from school, work to be done, presents to buy, parties to plan and budgets to stick to! Stress is one of the factors that can cause or exacerbate pain. This often includes back and neck pain.
HOW TO AVOID – Plan personal time for yourself. Stick to your regular exercise schedule, go for a walk, read, meditate or go for a massage. It’s so important and can help to avoid a major mental crash or serious injury. - Cleaning – Cleaning can go to another level during the holidays, with messy children home and guests about to arrive. You may also need to move some furniture around or clear out cupboards or toy rooms to make room for new gifts. All of this cleaning is usually done in the fastest possible time and has a large potential for causing injury to your back or neck. HOW TO AVOID – Plan ahead, and try to sort your house and storage out earlier than usual. With the cleaning, slow down and break it up over several days. Or otherwise get some help! If you won’t have time to do the work, get your children involved or hire a cleaner for a once off clean.
- Travelling – There may be long car drives or flights necessary for your holiday this year. However sitting in the same position for long periods can cause back stiffness, pain and tension in the shoulders or neck. Also carrying heavy bags or shoulder bags can also cause back and neck pain and walking in inappropriate footwear for long periods will put immense pressure on your lower back and increase your risk of falls.
HOW TO AVOID – Try to move position regularly. If driving, stop after a few hours to stretch and walk around to break up the trip. You could try a lumbar support or a heat pack to relax those shoulders whilst driving, or try a neck cushion for flights. When choosing bags, opt for a carry on bag with wheels and possibly a backpack so weight can be distributed evenly between your shoulders. Ensure you pack light where possible and lift bags carefully. Wearing supportive footwear is also imperative to increase comfort for long periods and also improve safety when walking in unfamiliar places.
How to Treat Back or Neck Injuries when on holidays
Should all of the above fail, and you still manage to pick up an injury, don’t ignore it! Often little niggles will turn into much larger issues if left untreated.
Try some initial treatment yourself, such as resting, ice or heat. Taking your own heat pack or ice pack on holidays is a great idea. An anti-inflammatory can help along with some gentle massage.
However contact a reputable health provider for diagnosis and professional help as soon as possible. If you are unsure of who to trust, you could contact your regular Physiotherapist to see if they can recommend someone in that area, or alternatively check the relevant association to check a professional’s qualifications.
Happy Holidays!