Christmas shopping and heavy bags often equal a bad back.
It’s that time of year when the ringing of ‘IT’S CHRISTMAS!’ and ‘I wish it could be Christmas every dayyyyy’ starts bellowing through every shop you enter. Yes Christmas is approaching and there is present buying and food shopping to be done. But what does this mean for your back?
For some it is an enjoyable activity, and for others it is not. But one thing we can be sure of is heavy bags and aching backs (well unless you do the whole lot online… now there’s a thought….)
But for those of us who will be venturing out and hitting the streets, we’ve put together a quick guide to help avoid back pain and strain.
1. How heavy is your handbag?
Reduce the weight of your handbag. Do you really need everything in there? The rule of thumb is no more than 10% of your body weight, but much better is 5%. If you bag has shoulder strap, try switching sides occasionally.
2. Think about your footwear
High heels and heavy bags are not a great combination, especially in the cold months when frost is often on the ground. Heels tilt your pelvis forward and predispose you to back pain. Try flats, or even trainers for a more comfortable shopping experience.
3. Grab the Christmas jumper.
When it’s cold and frosty with a biting wind, you are much more venerable to muscles strains. Grab your hat, scarf, gloves and Christmas jumper, and remember to tuck your shirt in!
4. Pinch the kids rucksack
Consider using a rucksack if you do have a lot to carry, or a small wheelie suitcase is great for heavy items. Carrying the weight on two shoulders instead of one spreads the load and helps reduce pressure in one specific place. But make sure that your backpack doesn’t hang more than four inches below the waist, since that could cause you to lean forward to compensate and lead to muscle strain. Take a look at our rucksack guide. If you have too much for the backpack, evenly distribute your bags on each arm, a bag on each arm is better than one heavy bag on one side!
5. Stay hydrated, and rest.
It’s often tempting to really get into the Christmas mood by refuel on hot mulled wine, but it is wise to remember to keep your clear (non alcoholic / caffeine) fluids topped up too. Take a bottle of water with you and sip throughout the day. Muscles are more likely to strain if they are dehydrated. And take regular breaks to take the pressure of your back, it will give you time to reflect on what you have brought and when you still need to get!
Remember to enjoy your Christmas shopping, and if you are starting to get any niggles in your back, shoulder or neck, book an appointment at our friendly Torbay Chiropractic Clinic call us on 01803 329799 and we’ll let you know how we can help.
Happy Christmas Shopping!