The holiday season brings festive moments—but also plenty of bending, lifting, twisting, and reaching. Between hauling decorations out of storage, carrying heavy shopping bags, lifting kids, and spending hours hunched over wrapping gifts, your back can be under more stress than you realize.

At California Sports & Spine Institute (CSSI), Dr. Maxim Moradian and Dr. Vartanian often see a rise in back injuries and flare-ups during December. Fortunately, you can avoid strain with simple, spine-smart lifting habits.

Here’s your guide to staying safe while tackling your holiday to-do list.

Why Holiday Tasks Stress Your Back

1. Decorations Involve Awkward Lifting

Bringing down bins, reaching overhead, and twisting to place items on shelves increases the chance of muscle strain or disc irritation.

2. Shopping Bags Are Heavier Than They Look

Carrying multiple bags on one side throws off spinal alignment and fatigues the lower back.

3. Gift Wrapping Encourages Poor Posture

Sitting on the floor or leaning over a low table for long periods puts pressure on the neck, shoulders, and lumbar spine.

4. Stress Tightens Muscles

Holiday tension can make your muscles more prone to injury—even with light lifting.

Holiday Lifting Tips for a Healthy, Pain-Free Back

1. Bend at Your Knees, Not Your Waist

When lifting boxes of decorations or gifts:

Squat down

Keep the item close to your body

Use your legs to lift, not your back

This protects your spinal discs from excess pressure.

2. Keep Loads Light and Even

Avoid overloading one arm with multiple shopping bags. Distribute weight evenly or make multiple trips. Using a backpack or wheeled cart can also take strain off your spine.

3. Avoid Twisting While Lifting

Lift first, then turn your whole body using your feet. Twisting while holding weight is one of the quickest ways to injure your lower back.

4. Use a Step Stool for High Decorations

Reaching overhead strains the neck and upper back. A step stool keeps items at chest height, which is safer and more controlled.

5. Create a Comfortable Wrapping Setup

Instead of sitting on the floor:

Work at a table or counter

Use a chair with back support

Keep supplies within arm’s reach

Take stretch breaks every 20–30 minutes to reset your posture.

6. Break Tasks Into Short Sessions

Don’t lift all the boxes or wrap all gifts in one marathon session. Short, spaced-out periods reduce fatigue and risk of injury.

7. Warm Up Before Activities

Yes—before decorating or shopping! Light stretching increases flexibility and reduces muscle tension.

8. Listen to Your Body

Sharp pain, swelling, or sudden stiffness are signs to stop and rest. Early attention prevents small strains from becoming severe injuries.

When a Holiday Back Injury Needs Professional Care

Seek medical evaluation if you experience:

Persistent back pain lasting more than a few days

Pain radiating into the legs

Numbness, tingling, or weakness

Pain that worsens with walking or standing

Difficulty bending or lifting

At CSSI, advanced diagnostics and minimally invasive treatments can provide fast, effective relief.

Protect Your Back This Holiday Season with Expert Help from CSSI

Enjoy the holidays without letting back pain slow you down. California Sports & Spine Institute offers personalized evaluation and treatment for seasonal injuries, chronic pain, and spine conditions.

📍 Contact our Arcadia, Glendale, or Palmdale locations:

(818) 338-6860 | (626) 460-1096