Advice to improve your movement, fitness, and overall health from the #1 in orthopedics in the U.S.
Holiday Safety Tips: How to Deck Your Halls the Right Way
HSS physical therapist Thomas Cunningham offers insights on staying safe while you prepare to celebrate the winter season.
Advice to improve your movement, fitness, and overall health from the #1 in orthopedics in the U.S.
There’s been much debate over when is too soon to begin decorating for the holidays. What we don’t hear much about is how to prevent related injuries—and it’s never too soon to talk about that.
It’s a chilly December evening, and you’re tangled in holidays lights while precariously perched on a ladder. The excitement of the holidays is upon you, but so is the risk of injury. This season, let’s focus on joy—not back pain.
“Being aware of how you move your body can go a long way in preventing spending the holiday season worrying about back pain instead of enjoying the festivities,” says Thomas Cunningham, PT, DPT, OCS, a physical therapist at HSS. “All too often, we see patients around this time of the year for acute injuries that can be anything from back pain due to lifting something too heavy or injuries related to falling while putting up lights.”
Here are some expert tips to keep you safe while you deck the halls:
Lifting Mechanics
"Whether it be dragging the box of decorations stored too far back in the attic, scaling a ladder or hoisting a Christmas tree, ensuring proper body mechanics can help to prevent straining your back," says Cunningham.
“The biggest concern when lifting is to ensure that you are properly using your core and leg muscles,” he continues, “which work together to create your foundation and do the bulk of the heavy lifting.”
To ensure that the proper muscles are engaged, use this four-checkpoint system when bending and lifting:
- Stand with your feet shoulder-width apart and your feet firmly planted on the ground.
- When bending, begin the motion from your hips as if you are going to sit back into a chair.
- Keep your core tight and your back in a neutral position as you bend your knees, lowering yourself to the item you will be picking up.
- When you begin to lift the item, use your leg muscles to push yourself up instead of extending from the back to avoid overstraining your back muscles.
Lifting Tips and Tricks
“The biggest mistake that we see, even with proper mechanics, is lifting something that may be too heavy for one person,” says Cunningham. If you spend any time wondering whether the item will be too heavy, it most likely is. Enlist family or friends to ensure that no one hurts themselves this holiday season.
Working smarter, not harder, can also go a long way in preserving your back and preventing injuries. Using equipment such as dollies and grabbers can help to reduce strain and provide advantageous setups to lift those stubborn and oddly shaped decorations.
Overhead Reaching
"While back pain can be one of the most common conditions during the holiday season, it would be remiss to not mention the upper body," says Cunningham. Repetitive motions such as reaching overhead to put up lights or hanging heavy ornaments can place increased stress on the shoulders.
Overreaching can cause a wide array of injuries to the upper body, anything from aches and pains to a pinched nerve or tendonitis. To avoid this strain, Cunningham advises that you take breaks every 10 to 15 minutes, and if you feel any discomfort, listen to your body and do not try and push through the pain.
Stretching
Proper body mechanics help maintain your health and avoid aches and pains. Daily stretching is an important way to keep the body moving. Try the simple lower body stretches below, including hip flexion, rotation, and hamstring and calf stretches.
Hip Flexion
1. Lie on your back with your hands grasping the front of your knee.
2. Keep your back flat and bring your knee into your chest until you feel a gentle stretch in your hip.
Hip Rotation
1. Sit up tall and cross one leg over the opposite knee.
2. Gently lean your upper body forward and apply pressure downwards to the crossed knee.
Hamstrings
1. Sit up tall and straighten out one leg in front of you, placing your heel on the ground.
2. Gently lean forward as if you are trying to reach for your toes until you feel a stretch in the back of your leg.
Calves
1. Stand up tall and place your hands on the wall.
2. Bring one foot behind the other and keeping your foot flat, lean your pressure into your front leg and let your front knee bend.
3. Keep your back leg straight and back foot flat.
Enjoy the Holiday Season
As always, this time of year is one that is meant to be spent having fun with family and friends. Being thoughtful of how you move can go a long way. Protect your back, move with purpose, and let this holiday season lift your spirit—not strain your back!
Published 11/11/2025
