Your Back and Gift Shopping

by Karlynn L. Benson, D.C.

‘Tis the season to shop. Even those who usually avoid the stores are heading out to buy holiday gifts. But, let’s acknowledge that one good shopping outing can cause havoc on your back.

On Mondays in the fall, I often see the lawn care warriors. In December, it is the shopping warriors. They come in complaining of pain in their back, shoulders, and necks.

The Culprit: Twisting and Lifting

The main issue with shopping is the bending and twisting to lift items. One day of heavy shopping won’t lead to a ruptured disc, but a lifetime of bad shopping habits can lead to serious back issues, like arthritis. 

You can start a good habit by squatting instead of bending over to pick up items. Consider using your legs instead of your torso for lifting. Before you reach for that sale item, consider your position. Should you reposition yourself, so you do not have to bend over at an angle? Finding the proper position will save you from pain later.

A Lighter Load

This seems like a no-brainer, but the lighter your load the happier back will be. Sometimes it is just small changes that can really lighten your load.

Tips for a lighter shopping:

• Leave your purse at home and opt for the basics in your pocket.
• Consider a backpack for smaller items.
• Rent a stroller for your bags.
• Ask for help if the item is heavy or on a high shelf. 

De-Stress

A less stressful shopping event makes for a happier back. Stress has a negative effect on your overall well-being and will cause you to be less thoughtful about how you treat your back. So, make an effort to avoid stress by:

• Planning and taking frequent breaks every 45 minutes.
• Drinking plenty of water
• Wearing comfortable clothing, especially shoes.
• Treating the experience like an athletic event and do some stretching
• Leave the children at home or with grandma

Lastly, consider using the gift wrapping services at the mall. There really isn’t a good position for wrapping presents, so if you can outsource it, do it. 

The American Chiropractic Association created a tip sheet for a healthy holiday. Check it out for more ideas.

Another Idea

It may not be as fun, but there is always online shopping. Just remember to sit up straight when you are doing it