Preventing Holiday Injuries: Shopping

The holiday season brings excitement, busy schedules, and a lot of running around. From long lines at the mall to hauling heavy bags and packages, shopping can turn into a workout you did not plan for. Unfortunately, if you are not prepared for the physical demand, it can also lead to sore backs, strained shoulders, or even slips and falls.

With a little planning and awareness, you can keep your body safe and pain-free while checking off that holiday shopping list. Here are a few tips:

1. Lift Smarter, Not Harder

Lifting incorrectly is one of the most common causes of holiday injuries. A single shopping bag may be easy, but when you have an armful, weight can add up quickly. Try these tips for safer lifting:

• Bend at your hips and knees, not your waist.
• Keep packages close to your body.
• Avoid twisting. Turn with your feet instead of your back.
• Make multiple trips instead of carrying too much at once.

2. Watch Your Posture

Hours of walking, standing in line, and carrying bags with poor posture can strain your neck, shoulders, and lower back. Instead, try these posture habits:

• Distribute weight evenly—carry one bag in each hand instead of everything on one side.
• Use a backpack or crossbody bag for even support, not sling bags or messenger bags.
• Take short breaks to stretch your shoulders and back.
• Keep your shoulders rolled down and your head up. 
• Try not to look down at your phone for too long.

3. Protect Your Feet

Comfortable, supportive shoes are a must for long shopping days. High heels or unsupportive flats may look festive, but they can quickly lead to sore feet, knees, and back pain. Choose shoes with:

• Cushioned soles
• Arch support
• Security around the whole foot
• Non-slip traction (especially for winter weather)

If your feet start to ache, sit down for a few minutes or switch shoes before heading to the next store.

4. Stay Aware of Slippery Surfaces

Between wet sidewalks, icy parking lots, and crowded stores, falls are all too common during the holidays. Stay steady by:

• Watching for wet or uneven areas
• Wearing shoes with good traction
• Keeping your hands free (avoid overloading your arms so you can catch yourself if you slip)
• Taking smaller steps on icy patches.

5. Listen to Your Body

A little soreness after a busy shopping day is normal, but sharp, lingering, or worsening pain is not. If you notice aches in your back, neck, or joints that don’t go away after a few days, physical therapy can help. They can assess your movement, relieve pain, and teach you techniques to prevent future strain.

Holiday shopping does not have to mean sore muscles or injury. With a bit of care, the season can stay joyful and comfortable. Take your time, lift mindfully, and do not forget to care for yourself while checking off your list.

Reference

1. Centers for Disease Control and Prevention (CDC). Fall-related injuries during the holiday season–United States, 2000-2003. MMWR Morb Mortal Wkly Rep. 2004;53(48):1127-1129.