What not to do this holiday season!

#1 Twist, bend and lift – don’t try to do these simultaneously! These are referred to as coupled motions and are where most injuries occur. This is my number one advice because moving like this puts more strain on the spine. In my office, usually this time of year some examples of twist, bend, and lift are when someone is shoveling, moving a ladder or other big pieces of furniture to put up (or take down) decorations, or moving Christmas gifts when wrapping. The best way to move when lifting something is to use your legs (not your back). Stand all the way up with the object and then turn with your legs towards the direction you want to go. When we don’t move with intent, this is when we usually hear of someone having a low back or mid back strain.  

#2 Don’t rush!- It’s the holiday season, this is the time of year to relish the company of your loved ones and spend as much time together as possible. However this time of year also usually brings some ice and snow to the ground– Make multiple trips when bringing things in from the car. Whether that be groceries or bags of ice melt or gifts you're unloading at grandmas. While taking your time, be aware of your body and use your legs and core muscles. Plan ahead what to bring in from the car for each trip. The best way is to carry the same amount of weight in each hand to distribute weight evenly. We tend to have more strain on our back if we carry something light in one hand (like some bread and eggs) along with something heavy in the other hand (bag of ice melt). 

#3 Don’t forget to make a list (and check it twice)- making a list helps you remember what you need and plan your stops when you go into town. This makes for less rushing, less last minute stops, less in and out from the car, and less STRESS. Stress can really run our immune system down and keep us from enjoying the holiday season. 

#4 Don’t eat ALL the Christmas cookies (just one or two and save the rest for Santa)- it’s very easy to eat too much sugar during the holiday season. It’s tasty and your family is anything like mine, there is no shortage of options when it comes to sweets. The problem with having too much sugar is that it weakens our immune system drastically which in turn makes us more susceptible to getting ill. In the wintertime we need to focus on eating lots of fruits, vegetables, and healthy proteins. 

If you remember these 4 things, you’ll be in good shape. I’d like to wish everyone a very merry Christmas!