The holiday season is upon us, and your schedule is packed with parties, dinners, and plenty of holiday cheer. But amid all that hustle and bustle comes a greater-than-usual risk of injury.

Much of that injury risk stems from activities you might not think twice about, like dragging out heavy boxes of decorations or spending three hours in the car on the way to Grandma’s house. However, these seemingly minor inconveniences can often lead to preventable injuries.

Fortunately, a little planning, a few smart habits, and some help from the Movement Specialists Physical Therapy team can help keep your body healthy and happy throughout the season!

Five Ways to Prevent Injury This Holiday Season

1. Don’t Ignore Proper Lifting Technique

Holiday storage boxes can weigh more than you think, and it’s essential that you follow proper lifting protocols to avoid straining a muscle or injuring your spine:

• Let your legs supply lifting power instead of your back by bending your knee as you lift.
• Keep heavy boxes close to your body, as this decreases the load on your spine.
• When transferring the object, shift your entire body with your feet instead of twisting your torso.
• Don’t haul one massive box. Break the load up into smaller trips.
• If an object ever feels awkward or too heavy, ask for help.

2. Decorate Without Discomfort

Hanging lights or placing ornaments often involves reaching overhead, a movement that places extra tension on the rotator cuff in the shoulder. Use these tips to reduce stress on your neck, shoulders, and upper back:

• Keep overhead tasks brief and use alternate arms to reduce fatigue.
• Don’t reach far away from your center balance when hanging Christmas lights or other decorations. Instead, move yourself closer to your destination.
• Use a sturdy stepladder when you need to reach high. Avoid leaning or stretching from unstable surfaces. If in doubt, have someone hold the ladder in place.
• Take short breaks. A few minutes of rest prevents muscle overload.

3. Watch Your Step Outside

While we don’t have to deal with the snow and ice of our northern neighbors, it’s still important to be mindful of wet, slippery leaves or unexpected extension cords when walking outside. Your risk of falls increases if you’re carrying bags of presents or a platter of your famous pecan pie, too. Keep these reminders in mind:

• Clear walkways of cords or other hazards before carrying in big loads.
• Wear shoes with solid traction.
• Avoid carrying loads that block your view.

4. Travel Without Stiffness

Staying in one position for too long can slow circulation and limit joint mobility, which is why you may have noticed tight hips, a stiff back, or an aching back after a long drive or flight. Fortunately, there are some ways to combat this:

• Change your position regularly, even if you’re still seated. Small movement can boost blood flow.
• If you’re driving, schedule a rest break every hour or so, and get some movement in. If you’re flying, take a walk down the aisle when you can.
• Use a rolled towel to support the natural curve of your spine behind your lower back.
• Keep feet flat when seated, which reduces tension on the hips.
• Gently turn your neck from side to side every so often to stretch it.
  
• Bring a small pillow to support your head during flights.

5. Incorporate Exercise Into Your Routine

You may not have time to spend an hour at the gym, but you can still make space for a few daily exercises that reduce muscle tension and improve body control. Our PTs can suggest the best options for your needs, such as:

• Core activation to support your spine
• Targeted hip or calf stretches to reduce tension
• Shoulder blade squeezes to protect your posture

Keep Holidays Happy with Movement Specialists Physical Therapy

Your body deserves the same attention you give your holiday checklists! These preventative tips can go a long way toward keeping you free from injury this year, but if you do find yourself with some aches and pain, schedule an appointment with our physical therapists. We’ll help you understand the reason for your discomfort and provide you with a personalized treatment plan to help you get back to enjoying the holiday fun. 

Call us today to learn more.

A Holiday Message from Dr. Joe

As we wrap up 2025, I want to take a moment to say thank you. I was born and raised right down the street from our Metairie clinic and went to Rummel High School, so serving the Metairie/New Orleans community is something I never take lightly. This year brought a couple of big milestones for our team – we celebrated five years in business and moved into our brand-new facility in Metairie. Both were possible because of your trust and support.

Whether you came to us for recovery, pain relief, or to get back to doing what you love, you’ve allowed us to be part of your health journey. That trust means everything. We’re grateful for every appointment, every conversation, and every bit of progress we’ve shared together.

Movement Specialists exists because of patients like you – people who show up, put in the work, and stay committed to their health. You push us to keep raising the bar on the care we deliver.

As we head into the new year, we’re excited for what’s ahead: new goals, new breakthroughs, and even more ways to help you feel strong, mobile, and confident in your body.

Wishing you and your family a safe, joyful holiday season. We’ll see you in 2026 – ready for a healthier, stronger year together.

Warmly,
Dr. Joe
Movement Specialists Physical Therapy