Prepping for the Holidays? Prevent Lifting-Related Injuries

Thanksgiving brings families together, and it also brings long hours in the kitchen, heavy lifting, and constant movement. Handling a twenty-pound turkey, pulling heavy cookware from cabinets, or shifting furniture for guests can place real strain on your back, shoulders, and core. These demands lead to a spike in lifting injuries during the holiday season.

Lower back pain is especially common this time of year. Strain on the bones, joints, discs, and surrounding muscles can interrupt your holiday plans and make basic movement difficult in McAllen. With the bending, reaching, and lifting involved in cooking and cleanup, preparation becomes far easier and safer when you understand how to protect your body.

This guide covers:

• Common lifting injuries during holiday preparation
• Safe movement techniques for the kitchen and home
• Strategies to reduce strain when cooking or cleaning
• What to do (and what to avoid) if an injury occurs

With thoughtful movement and proper mechanics, you can stay comfortable, mobile, and ready to enjoy the season.

Common Lifting Injuries and Risk Factors During Holiday Prep

Holiday tasks often involve quick, repetitive motions and awkward lifting. Recognizing what leads to injury helps you stay ahead of pain.

Typical Lifting Injuries

• Lower Back Strain or Sprain: Overstretching or tearing soft tissue from lifting with a rounded posture or handling heavy items like roasting pans.
• Herniated Disc: Increased spinal pressure causes a disc to bulge or rupture, creating sharp back pain with possible leg symptoms.
• Shoulder Strain: Irritation or injury to shoulder muscles or tendons caused by overhead reaching or carrying items far from the body.
• Muscle Tears: More severe injury where muscle fibers partially or fully tear while lifting excessive weight.

High-Risk Holiday Activities

For Thanksgiving prep, avoid lifting injuries by avoiding many of the movements we take for granted that place surprising strain on the body. The tasks below are some of the most common activities that elevate the risk of lifting-related injuries.

• Moving heavy cookware and kitchen appliances from storage
• Lifting and maneuvering turkeys (which can weigh 15-20+ pounds)
• Rearranging furniture to accommodate guests
• Carrying multiple grocery bags or heavy items up stairs
• Extended food preparation in awkward positions

Factors That Increase Injury Risk

A few behaviors and habits can make your body more vulnerable during the holidays. These factors often contribute to lifting injuries before you even realize something is wrong:

• Poor posture and improper body mechanics
• Rushing through preparation tasks due to time pressure
• Fatigue from extended cooking or cleaning sessions
• Attempting to lift items too heavy for one person
• Twisting while lifting or carrying heavy objects
• Neglecting to use available tools like step stools or carts

Safe Lifting and Bending Techniques for Home and Kitchen

These techniques help protect your spine, shoulders, and hips during the busiest cooking days of the year.

Proper Lifting Technique

1. Stand close to the object with feet shoulder-width apart and one foot slightly ahead
2. Bend at your knees and hips, not your waist, maintaining a straight back
3. Tighten your core muscles before lifting to stabilize your spine
4. Lift with your leg muscles, keeping the object close to your body
5. Avoid twisting – instead, turn your entire body by shifting your feet
6. When setting items down, reverse the process – bend knees, not waist

Kitchen-Focused Safety Tips

A few simple adjustments in the kitchen can significantly reduce strain and keep you moving comfortably throughout your holiday prep. Consider these safety tips while you cook and organize:

• Store frequently used heavy items (like cast iron cookware) at waist height
• Use a sturdy step stool for reaching high cabinets – never stand on chairs or counters
• Slide heavy pots across counters rather than lifting when possible
• Divide large grocery bags into smaller loads before carrying
• Consider using wheeled carts for transporting heavy items like turkeys and roasting pans

When to Ask for Help

• Get assistance with items over 25 pounds or awkwardly shaped objects
• Use teamwork when rearranging furniture for holiday gatherings
• Don’t hesitate to delegate lifting tasks if you have existing back or shoulder  issues

Preventive Breaks and Stretching

• Take 5-minute breaks every 30 minutes during long prep sessions
• Perform gentle back stretches by placing your hands on your hips and leaning backward slightly
• Stretch hamstrings by placing one foot on a low stool and gently leaning forward
• Alternate tasks to prevent muscle fatigue (mixing, chopping, cleaning)

If You Experience a Lifting Injury: Recovery and Physical Therapy Guidance

Even with smart preparation, injuries can happen. If they do, respond early to limit inflammation and prevent symptoms from worsening.

Immediate Steps After an Injury

• Follow the PRICE protocol:
  • Protection:  Stop activity immediately to prevent further damage
  • Rest:  Limit movement of the injured area for 24-48 hours
  • Ice: Apply cold packs for 15-20 minutes every 2-3 hours
  • Compression: Use elastic bandages to reduce swelling
  • Elevation: Keep the injured area raised above heart level when possible

When to Seek Professional Care

• Severe or worsening pain that doesn’t improve within 72 hours
• Clear signs of swelling, bruising or numbness
• Inability to bear weight or use the injured area
• Recurring injuries in the same location

A licensed physical therapist can evaluate your movement patterns, identify the source of pain, and design a treatment plan tailored to y5our needs. Care may include hands-on techniques, targeted exercises, and retraining how you move during daily tasks.

Long-Term Prevention

To prevent future holiday lifting injuries:

• Maintain core strength year-round with regular strengthening exercises
• Plan ahead – organize your space to minimize lifting and awkward movements
• Keep frequently used holiday items at accessible heights
• Invest in proper tools like step stools, carts, and lifting straps
• Schedule breaks during intensive holiday preparations

Addressing a small issue early prevents it from growing into a condition that disrupts the holiday season.

Stay Healthy This Holiday Season with RGV Physical Therapy

The holidays should be enjoyable, not painful. XO Physical Therapy provides personalized treatment for lifting-related injuries, including lower back strain, herniated discs, and shoulder pain. Our McAllen, Mission, and Weslaco teams use targeted, evidence-based care to restore comfortable movement and help you stay active throughout the season.

If you’re preparing for a busy holiday at home, proactive support can make all the difference. Schedule a consultation and learn how our specialists can help you move confidently, safely, and without unnecessary pain.