The holiday season is a time of joy, celebration, and togetherness. However, it can also be a time when aches and pains make an unwelcome appearance, especially during activities like baking and gift wrapping. Here are some practical tips to help you stay comfortable and pain-free while preparing for this holiday season.
Bake Without the Backache
The holiday season often brings with it a flurry of baking activities, from crafting intricate gingerbread houses to preparing batches of your families favourite holiday cookie. While the joy of baking can be immense (especially if baking is your love language), it’s important to take care of your body to avoid unnecessary aches and pains. Here are some tips to help keep your baking sessions comfortable and enjoyable:
Plan Your Baking Schedule
- Who here has been guilty of trying to get ALL the holiday baking completed in one day?!? Spread out your baking over several days instead of cramming it all into one session. This reduces physical strain and allows you to enjoy each step of the process. Where possible, prep in advance and freeze. Lots of holiday treats can be made in advance, reducing your need to prep the day before Christmas.
- Tip: Organize Tasks – Spread out your baking over multiple sessions.
- Start with recipes that require less physical effort, and save more demanding ones for later when you’re more warmed up. Take time to do your neck, shoulder, low back and wrist stretches (and if you don’t have any, talk to Dr. Elizabeth for some) before and after baking.
- Tip: Prioritize Recipes – make sure you warm up with some stretches, and work your way up to the more challenges recipes
Use the Right Equipment and Technique
- Make sure you have the right tools on hand such as ergonomically designed rolling pins and mixers. These can ease the physical effort needed for tasks like rolling dough and mixing ingredients. I love my KitchenAid during the holidays as it does a lot of the prep work for me!
- Use silicone baking mats or parchment paper to minimize the effort needed to clean pans, saving your hands and wrists from scrubbing.
- When lifting heavy baking trays or mixing bowls, use your legs rather than your back to avoid strain.
- Tip: use the right tools for the job – hand mixers, rolling pins, non stick surfaces and proper lifting techniques can help prevent wrist and back injuries.
Maintain a Comfortable Environment
- Ensure your kitchen is well-lit to avoid squinting and straining your eyes, which can inadvertently lead to neck tension and headaches. Though tablets/ipads are great to avoid lots of pesky pieces of paper all over the kitchen, prolonged use of screens can also bother our head, neck and shoulders. If you are using screens to review recipes, make sure to use a stand for better postural ergonomics.
- Keep your kitchen at a comfortable temperature to avoid feeling too warm. Keep your water glass or water bottle nearby to avoid dehydration.
- If you are standing for long periods of time, wear your indoors shoes, and/or use anti-fatigue mats. Your lower back, hips, knees and feet will thank you!
- Tip: set up your workspace for success – proper lifting, recipes at eye level, a comfy kitchen environment and the right footwear can make or break your baking experience. A few minutes of set up can make a world of difference.
Incorporate Mindful Baking Practices
- Focus on each task at hand. This can help reduce stress and prevent rushing. Rushing related accidents are a big source of call-ins during the busy holiday season to my chiropractic office.
- Use breaks as an opportunity to savor a hot drink or enjoy holiday music. Sit down if you have been standing for prolonged periods.
- Remember to stretch! Incorporate simple stretches such as shoulder rolls and neck tilts to alleviate tension.
- Tip: practice present time consciousness – focusing on your task at hand, ensuring to take breaks and stretches throughout the day can turn a potential stressful experience into a pleasant one. Remember, it’s not a race. Enjoy the moment and the memories you are making.
By taking these steps, you can enjoy the holiday baking season with fewer aches and more joy. Remember, the key to a successful holiday is not just in the treats you create, but also in taking care of yourself along the way. Happy baking!
Wrapping Gifts Without Wrist Woes
Gift wrapping is an art form that adds that personal touch to the holiday season. However, it can be surprisingly demanding. Here are some tips to help you wrap gifts comfortably and keep the holiday spirit bright:
Organize Your Workspace
- Keep scissors, tape, and ribbons within easy reach to minimize unnecessary stretching and twisting. A weighted tape dispenser allows you to access tape easily with one hand, reducing strain on your wrists. (Don’t be like Dr. Elizabeth though and cover her one hand in tape thinking it will speed up the process…it will not 😉 ).
- Tip: use the right tools for the job. A caddy is a great way to keep everything you need at hand to make wrapping a success (Thanks Colleen, Osteopathic Manual Practitioner, for this tip!).
Optimize Your Posture
- Ensure your back is straight and shoulders relaxed while wrapping. This helps prevent strain on your neck and back.
- If you’re using a table to wrap gifts, ensure it’s at a comfortable height to avoid hunching over. Find it difficult to work at your kitchen table? Try an ironing board!
- Avoid sitting on the floor or standing for prolonged periods of time at the kitchen counter or table. Set up your wrapping to ensure you have time to sit and stand, to help avoid those pesky aches and pains.
- Tip: set your spine up for success by ensuring good posture throughout the wrapping process!
Make Sure To Stretch
- Perform gentle wrist circles in both directions for 30 seconds to keep your joints flexible and reduce stiffness.
- Stretch your fingers by spreading them wide and then gently clenching into a fist to relieve tension.
- Tip: warm up with some hand and wrist stretches to avoid irritating your wrist. Talk to Dr. Elizabeth for some personalized suggestions.
Create a Relaxing Atmosphere
- Play soothing holiday music, a favourite podcast or holiday movie (A Charlie Brown Christmas for example) to keep your mind relaxed and engaged.
- Light a holiday-scented candle to create a warm and inviting atmosphere, making the wrapping process more enjoyable.
- Don’t forget to take breaks to grab some water, stretch, change your position and rest your eyes. Don’t try and do all your holiday wrapping in one day.
Don’t Sweat The Small Stuff
Do you find wrapping cumbersome? Try gift bags! Consider using gift bags and tissue paper, which require less manual effort than wrapping paper. Bonus, you can reuse them year after year, saving you time, money and the added bonus of supporting our planet through recycling.
By incorporating these tips, you can transform gift wrapping from a chore into a delightful and comfortable holiday activity. Remember, the joy of giving is enhanced when you take care of yourself during the process. Happy wrapping!
Experiencing neck, upper back and shoulder pain, low back or foot pain this holiday season? Talk to Dr. Elizabeth, instrument assisted chiropractor for personalized tips to ensure this holiday season is healthy and happy.
~ Dr. Elizabeth, Chiropractor
Carleton Place, ON
