From Shopping Bags to Snow Shovels: Prevent Holiday-Related Back Injuries
The holidays bring heavy bags, hurried decorating, and snow shovels a perfect storm for acute low-back injuries. Protect your spine with practical movement habits and supportive care. First, use mechanical advantage: lift with your legs, keep loads close to your body, and avoid twisting while carrying heavy shopping bags or boxes. Break large shovelfuls into smaller loads and push snow when possible, instead of lifting.
Warm your muscles with a brief walk or dynamic stretches before any strenuous activity to reduce sudden strain. Engage your core and use a hip-hinge pattern rather than rounding at the waist; this recruits the larger hip and leg muscles and reduces lumbar strain. Choose ergonomically appropriate equipment lighter shovels with adjustable handles or wheeled carts for hauling packages and wear supportive footwear with good traction to prevent slips.
Pace yourself: take frequent short breaks, alternate tasks, and ask for help with oversized loads. If you experience persistent pain, stiffness, or radiating symptoms, seek professional evaluation. Regular check-ups can reduce pain and improve function in low back pain compared with some standard approaches, and integrating manual care with exercise can speed return to activity.
Finally, respect cardiovascular warning signs: snow shoveling can stress the heart, so stop and seek emergency help if you feel chest pain, dizziness, or severe shortness of breath. With careful mechanics, sensible pacing, and timely professional support, you can keep your holidays festive not painful. Book a pre-holiday check up to ensure your nerves are functioning to it’s maximum potential.
Watson, D. S., Griffin, R., & Yeoh, K. (2011). Snow shovel–related injuries and medical emergencies treated in U.S. emergency departments, 1990–2006. Journal of Emergency Medicine. PubMed
