Stay Injury-Free This December: Tips from Lordswood Osteopathic Clinic
It’s the most wonderful time of the year – and arguably the most physically demanding.
Battling through busy shops, lifting overloaded bags, decorating the house and juggling the mental load of Christmas – it’s no wonder so many of us end up feeling run down or achy before we even get to December 25.
At Lordswood Osteopathic Clinic, we often see an increase in aches, pains and preventable injuries around this time of year. And it’s not usually caused by anything dramatic, just a handful of small decisions we make when we’re busy and not really thinking about our bodies.
Like grabbing a basket instead of a trolley and lugging it around the shops. Or trying to carry everything in one trip rather than making two. These things feel minor in the moment but they can quickly add up – especially if you’re already tired, stressed and running on mince pies and caffeine.
So how can you get through the festive season without hurting yourself? Let’s take a look at the common culprits and the simple swaps that can help.
Common Christmas Mistakes That Can Lead To Injury
When we’re rushing around or trying to squeeze everything into a packed day, it’s easy to push through discomfort or ignore what our body’s telling us. But small things done repeatedly (or under strain) can have a big impact. Here are a few of the most common culprits we see at this time of year:
1. Overloaded Shopping Baskets
It starts with good intentions – just a few bits from the shop. But before you know it, you’re lugging a basket that weighs the same as a small child. The uneven weight and awkward carrying position can strain your back, shoulders and wrists – especially if you’re holding it for longer than planned.
What to do instead: Grab a trolley (even for small shops). It saves your body the strain and helps keep your posture more balanced.
2. One-Trip Wonder Syndrome
We’ve all done it. You’ve just finished shopping and the car boot’s full – but instead of making two trips, you pile everything into your arms and power-walk to the front door. It’s a recipe for pulled muscles, back twinges and shoulder strain.
What to do instead: Be kind to yourself. Make the extra trip. Your body will thank you.
3. Reaching Too Far When Decorating
Twisting awkwardly to hang decorations, stretching up without support or standing on the wrong type of chair to reach a high spot – it’s these little movements that can cause muscle strains, joint tweaks or even falls.
What to do instead: Use proper steps or ladders, keep movements within your reach, and avoid overextending or twisting sharply.
4. Standing for Long Periods Without Breaks
Wrapping gifts at the kitchen counter, queueing for hours in shops or cooking multiple meals can leave you standing in the same position for longer than your body’s used to – which can aggravate lower back pain or cause stiffness in the hips and knees.
What to do instead: Take breaks, sit down when you can and keep gently moving to avoid stiffness.
What Else Can You Do to Look After Your Body?
Festive injuries rarely come from one-off dramatic moments. More often, they’re the result of repeated strain, poor posture and ignoring the early warning signs our bodies try to give us.
So rather than another list of don’ts, here’s how to build body awareness into your day and why it matters more than you think.
1. Listen to your body’s early warning signs
Tightness, stiffness, dull aches. These aren’t inconveniences to push through. They’re the body’s way of flagging when something’s not quite right.
Maybe your back tightens when you lean into the boot. Or your shoulder twinges when reaching to hang decorations. Those small signals often point to tension building up in specific areas and, left unchecked, they can spiral into more painful, longer-lasting problems.
At Lordswood Osteopathic Clinic, we see many patients in January whose injuries could have been prevented if they’d listened sooner. Taking these signs seriously can stop a small issue becoming a big one.
2. Adjust your environment – not just your actions
A lot of festive strain isn’t about the movement itself but the context you’re doing it in.
Wrapping presents on the floor twists your spine into awkward angles. Cooking at a too-low surface pulls at your neck and shoulders. Even standing for long periods in queues can affect your posture and circulation.
So instead of only adjusting your technique, look at your setup:
- Swap the floor for a table or kitchen island when wrapping.
- If you’re cooking for long periods, try a footrest, a supportive mat or take regular breaks to stretch.
- Wear supportive shoes even at home if you’re standing a lot.
A small change to your environment can reduce strain dramatically.
3. Know your limits – and respect them
We all like to feel capable. But sometimes festive momentum takes over and we push ourselves beyond what’s sensible.
Lugging six shopping bags. Lifting a tree awkwardly. Reaching high shelves without proper footing.
But just because your body can cope, doesn’t mean it’s coping well.
The musculoskeletal system is brilliant at compensating, until it isn’t. By working within your limits (or getting help when needed), you protect your joints, muscles and long-term function. Especially if you’ve had past injuries or ongoing conditions, being realistic about your physical limits can make all the difference.
4. Build in recovery before your body forces you to
The festive season often means long days on your feet, late nights and non-stop to-do lists. But recovery doesn’t have to mean rest days or spa trips. It’s about weaving small moments into your day that help your body reset.
A short walk to stretch your hips after driving. Gentle twists or shoulder rolls between wrapping stints. Even diaphragmatic breathing for 60 seconds can help relax tense muscles and improve circulation.
If you’ve already got a few niggles, this recovery time is even more important. It allows your body to restore balance and reduces the risk of an overuse injury just from ‘carrying on’.
When to Seek Support
If something’s already niggling, don’t wait for it to get worse. Aches, stiffness or recurring pain often have an underlying cause that can be addressed and early intervention can stop it from becoming a bigger issue.
At Lordswood Osteopathic Clinic, we take the time to understand how your body’s been moving, what it’s been carrying and how that’s affecting your daily life. Whether it’s a minor strain or something that’s been building for a while, we’ll work with you to relieve pain, restore movement and reduce the risk of further injury.
You don’t have to put up with discomfort just because it’s a busy time of year.