Christmas is a special time of year but it’s also a prime time for developing a sore back.
Long drives. Unpacking cars. A bit of DIY. Decluttering at home. Gardening…
Santa has one simple message this Christmas: Prepare your body before you ask it to work.
Following a long drive, don’t start lifting as soon as you get there – take a break.
If you’ve been driving for extended periods, get out, stretch and move before unloading the car. Jumping straight into lifting or physical activity is a fast track to back pain.
The same goes for:
Reset first before asking your body to engage in action.
Click here for simple, effective movements, to reset your body before you move. 30 seconds can make the difference between a pain-free Christmas and a sore one.
Swaying in the Breeze and Scrum Recovery should be your go-to.
1. Repetitive bending or leaning?
BEND WITH BALANCE
If you feel it all in your lower back, you’re bending wrong.
2. Twisting sneaks in during everyday jobs.
TOES FACE THE SAME DIRECTION AS YOUR NOSE
Whether you’re getting luggage out of the car, loading the dishwasher, gardening, or throwing things into a rubbish skip, move your feet. Twisting through the lower back is one of the most common and avoidable causes of pain.
3. Lifting something?
LIFT LIKE A WEIGHTLIFTER
This technique will make sure you use your legs not overload your back.
4. Need a bit of oomph?
BREATHE OUT
Breathing out:
Holding your breath = weakness and strain.
From me personally and our national First Move Trainers, we wish you a fun, relaxing, laughter-filled and, of course, injury-free festive period. Enjoy precious time with your nearest and dearest and we look forward to helping keep you and your team injury-free in 2026.