Holiday Heavy Lifting

Follow these special tips for avoiding injuries while celebrating the holidays

Birmingham, Alabama (November 24, 2014) – The heavy lifting that comes with Thanksgiving cooking, Black Friday Shopping and decking the halls can put a real strain on your body. Lifting heavy holiday objects like a turkey, flat screen TV and holiday decorations with the wrong mechanics can cause strain and injury to the neck shoulders and lower back regions. According to Theraputic Associates, Inc., the estimated cost to the US economy for lower back pain is $135 billion each year and more than 80 percent of the population experience back pain at some point in their life.

With the average size of the American Thanksgiving turkey weighing in at the 30 pound marker and the hot ticket Black Friday flat screen TV that you’re shopping for around 45 pounds, Americans are more and more susceptible to suffering a back strain while partaking in holiday preparations and festivities. And if you celebrate the holidays with a live evergreen tree, you can expect to haul around about 70 pounds of pine on your posterior.

“Being laid out with a back injury during the holidays is no fun,” said Ryan Hunt, Clinic Manager for ErgoScience in Birmingham, Alabama and a member of the Private Practice Section of the American Physical Therapy Association (PPS). “Utilizing proper lifting techniques and body mechanics can prevent lifting injuries that might otherwise come from something as simple as lifting a turkey out of the oven, loading the latest flat screen into your trunk, or hauling frosty the snowman onto your rooftop.”

To keep your holidays merry and prevent lifting injuries, follow these tips from the American Physical Therapy Association:

• Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles.
• Test an object’s weight before lifting by pushing it with your foot. If it seems too heavy, ask for help.
• Lift with your legs, not with your back. Don’t lean over an object to lift it. Face the object you intend to lift and avoid twisting. Instead, stand close to the object, bend your legs and keep your back straight, then lift.
• Keep feet shoulder-width apart and maintain your balance by distributing the object’s weight equally on both sides of your body.
• If a back injury does occur, seek help from a physical therapist. What starts as a minor back injury can progress to a chronic condition without early intervention. 

“A consultation with a physical therapist before you tackle your holiday projects can identify and treat muscular inefficiencies that could otherwise have you in bed and missing out on festivities,” said Hunt.  “Seek a physical therapists care within 14 days of experiencing lower back pain for the best outcome. We can instruct on proper lifting techniques and provide a treatment plan to assist with any existing back pain to keep you happy during the holidays.”

Hunt says ErgoScience Physical Therapy doesn’t require a physician’s referral and opens its doors to anyone interested in learning more about how to have a healthy, safe and injury free holiday season. For more information, please visit www.esphysicaltherapy.com

About The Private Practice Section of the American Physical Therapy Association

Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the health care system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.