The holiday season is a great time to unwind
but it’s also one of the most common times we see sore backs flare up
This article has kindly been shared by Alison Richmond of First Move Training and Provention
Think about it:
Longer than normal trips in the car. Lifting holiday gear in and out of vehicles. Hitting the beach or the river. Fitting in extra DIY jobs. Decluttering. Gardening.
Different season – same problem.
The First Move Training message is simple:
Prepare your body before you ask it to work.
After a long drive, don’t jump straight into lifting or physical activity.
Take a brief moment to reset your body first.
If you’ve been sitting for extended periods, move, stretch, and wake your body up before unloading the car or tackling jobs around the house.
Jumping straight into action is one of the fastest ways to trigger back pain.
The same applies after:
- Binge-watching movies
- Long scrolling sessions
- Extended gaming
- Reading
- Long lunches or days spent travelling
Before you move, reset first.
Just 30 seconds can be the difference between staying pain-free over the holidays or dealing with a sore back.
First Move ‘Back Care Rules’
(For Holidays & Everyday Life)
1. Doing Repetitive Bending or Leaning?
If you feel it all in your lower back, you’re bending wrong. Here’s what Alison and First Move teach –
BEND WITH BALANCE
- Move from your hips, not your back
- Let your butt move back
- Keep your weight in your heels
2. Twisting sneaks in during everyday jobs
TOES FACE THE SAME DIRECTION AS YOUR NOSE
Whether you’re unloading the car, gardening, carrying gear, loading the dishwasher, or throwing things into a bin – move your feet.
Twisting through your lower back is one of the most common (and avoidable) causes of injury.
3. Lifting something?
LIFT LIKE A WEIGHTLIFTER
These steps ensures your legs do the work – not your lower back –
- Butt back
- Chest up
- Drive through your heels
- Breathe out as you lift
4. Need a bit of extra oomph?
Holding your breath = tension and weakness.
BREATHE OUT
Breathing out:
- Gives you more power
- Engages your core naturally
- Reduces unnecessary strain
Final Thought
Whether it’s holiday travel, summer projects, or just everyday life – your back doesn’t need bracing, it needs better instructions.
Reset first. Move with balance.
Enjoy your time off pain-free.
