Christmas is a time of joy, celebration and… surprisingly strenuous activity! From lifting Christmas trees and carrying heavy shopping bags to shifting boxes of decorations, this season can sneakily add stress to the spine, especially if your body isn’t prepared.
Here’s how to stay safe, avoid injury, and keep the holidays comfortable with a few simple lifting techniques used and recommended by chiropractors.
1. Lifting Christmas Trees
Real or artificial, trees are bulky and awkward to manage.
To protect your spine:
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Bend your knees, not your back — kneel or squat rather than leaning forward.
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Keep the tree close to your body — distance increases spinal strain.
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Lift with your legs — your leg muscles are far stronger than your back.
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Ask for help — especially for large trees or when moving indoors.
Even a light tree can cause strain if lifted awkwardly. Take your time and plan your movements.
2. Carrying Shopping Bags
Christmas shopping can mean long days on your feet, uneven surfaces and heavy loads.
To prevent pain:
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Divide the weight evenly between both hands.
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Avoid twisting your spine — turn with your feet instead.
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Use a backpack or trolley to reduce shoulder and neck tension.
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Take regular breaks — don’t push through fatigue.
If you find yourself leaning to one side to compensate for weight, it’s a sign your spine is under stress.
3. Handling Boxes & Decorations
Hauling decorations from the loft or garage often involves lifting from awkward positions.
Tips for safer lifting:
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Bring boxes to waist level before moving them
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Keep your elbows tucked in for better strength and stability
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Hold the load close to your centre of gravity
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Never jerk or twist while holding weight
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Make multiple lighter trips instead of one heavy one
If you feel a sharp twinge or sudden drop in strength, stop immediately and rest.
When to Ask for Help
If you experience:
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persistent pain
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reduced movement
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muscle spasms
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pain shooting into the legs or arms
A chiropractor can assess the cause, provide treatment and offer personalised advice to prevent future injury.
Christmas should be full of comfort, not discomfort. With a few easy changes to lifting posture and habits, you can keep your back protected and enjoy the festive season to its fullest.