JO KINGSTON
MSK PHYSIOTHERAPIST
As well as being a wonderful time for family and friends Christmas can have its challenges, so here is a little advice to help keep your body happy!
A FEW KEY TIPS:
Present Wrapping:
Wrap presents at a table … However lovely it might be to sit surrounded by Christmas presents, I would recommend not wrapping up presents on the floor. Twisting and reaching from a sitting position on the floor could risk straining the back or the knees. Squashing the knees for long periods, sitting on your ‘haunches’ and then twisting them left and right to reach items, could aggravate an existing issue. Working from a table is a much healthier strategy. If your shoulders are an issue, it might be better to stand so your arms are kept close to avoid reaching. If your back or neck is an issue, sitting at the table would be preferable.
Buying a Christmas tree:
It is so easy to get carried away and buy something much bigger than planned! Keep reminding yourself you have to get it home! Consider a delivery maybe?
Even though a tree comes wrapped in netting it is still an awkward shape and weight. Plan your lift or manoeuvre. Always remember 1,2,3, lift, especially if you are doing it with help. Even if you are lifting on your own, this is still a good mantra as you will self-check if you are ready to lift.
If in doubt get help, and always try to avoid heaving the tree, better to do small moves to protect your back.
Decorating the tree:
If you have an issue with your neck or shoulder I would recommend a stool to ensure you are working on hanging decorations in front of you and not high above you. It can be a very repetitive action, take breaks and pauses! Stand back and admire your work?!
Cooking:
There are always loads of vegetables to prepare. To look after your wrists and hands ensure your knives are sharp so the least amount of force is required. Ensure the surface you are working on is the right height for you. Too high and you may aggravate your shoulders working with your elbows out wide. Much better to be able to work with your upper arm relaxed by your side. Working at a table may be a better height for you.
If the work top is too low, you may be leaning over for long periods which might give you back ache. You may be better using a block to lift up the chopping board or bowl?
If the work top is high you might prefer to work at a table if you are short.
Long walks:
We all enjoy the traditional Christmas day walk after a long lunch. Try to avoid sloppy wellies. A good fitting pair of waterproof walking trainers gives you much more support. If wellies are needed, invest in a good pair with better support under foot and the correct fit over the ankle and calf.
Relaxing on the sofa after lunch:
Be mindful of falling asleep on the sofa with your head dropped forwards. Be prepared and give your neck support with cushions.
Playing games:
If you play the traditional Christmas board games, better to play around a table rather than sitting on the floor in awkward positions for too long. Great to be getting up playing standing up games, to keep the body moving though!
High heels:
I would recommend cooking and preparing in comfortable ‘indoor’ shoes rather than soft unsupportive slippers, solid thinned soled men’s shoes or even smart high shoes. Change at the last minute if you must!
Staying away:
If you are staying away from home for the holiday period, consider taking your own pillow. If you have occasional neck issues and know that you like your own pillow set up, taking your own pillow ensures your neck gets the support it is used to.
Long car journey:
If you have a long journey to family or friends, then don’t forget frequent stops to stretch your legs and stand up straight. Try to avoid being too cramped in the car for long periods, so consider this when packing the car. Take a cushion to support you head and neck if you are likely to fall asleep. If your back is of concern, opt to sit in the passenger seat rather than in the back. Most cars have multiple comfort adjustments in the front seats but not in the back seats.
Packing and unpacking the car:
Leave enough room for passengers so there is enough shuffle room!
Ideally try to avoid unpacking heavy bags immediately on getting out of the car. Arrive at your destination have a move around for 5 /10 minutes and then consider moving heavy objects from the car. Give your back the care it deserves.
🎁 HAVE A HAPPY HEALTHY CHRISTMAS 🎁
