The holiday season brings lights, laughter, and plenty of festive decorating, but it also brings an unexpected spike in aches, pains, and preventable injuries. Every December, we see more back strains, shoulder pain, falls, and overuse injuries from people simply trying to make their homes merry and bright.
Whether you’re decorating in Fargo, West Fargo, Moorhead, or other surrounding communities, a little planning (and a few PT approved injury prevention tips) can help you avoid holiday injuries and keep the season joyful.
1. Protect Your Back When Hauling Decor
Those storage bins filled with holiday cheer can be surprisingly heavy. Before lifting:
- Bend your knees, not your back. Keep items close to your body as you stand.
- Avoid twisting while carrying. Turn your whole body instead.
- Break loads into smaller trips. Carrying less weight more often is safer than one high-risk lift.
Back strings are one of the most common injuries we treat in December. If you feel a “tweak,” don’t brush it off. Early treatment can keep a small irritation from becoming a bigger problem.
2. Ladder Safety: Don’t Let Decorating Take You Down
Tree-toppers and roof lights often mean one thing: ladders. And ladder falls are a frequent cause of holiday-season injuries. Protect yourself by:
- Always place your ladder on flat, dry, stable ground (extra important during a Fargo winter)
- Keep your hips, shoulders, and feet facing your project
- Ask someone to spot you, especially when outdoors in icy conditions
- Wear boots with good traction
A fall can result in fractures, shoulder injuries, or sprains. We frequently treat these injuries at Bodyworks Physical Therapy in Fargo each winter.
3. Slips & Trips: Be Cautious on Icy Surfaces
Icy driveways and sidewalks are a fact of life in Fargo, ND. If you’re putting up outdoor inflatables, wreaths, or lights:
- Use ice melt or sand before starting.
- Wear shoe grips or boots with strong traction.
- Take small, intentional steps and avoid rushing.
A simple slip can lead to ankle sprains, wrist injuries, or hip pain that can stick around long after the decorations come down.
4. Save Your Shoulders When Hanging Lights & Ornaments
Repetitive overhead movement, especially while holding a weight or reaching awkwardly, can irritate your rotator cuff. To avoid shoulder pain:
- Work at eye level whenever possible rather than overhead.
- Take frequent breaks to give your shoulder muscles time to rest.
- Switch arms to avoid overloading one side.
If you notice pinching, aching at night, or difficulty reaching afterward, your shoulder may need some PT attention.
5. Protect Your Neck When Fluffing the Tree
Getting an artificial tree “just right” can be surprisingly hard on your neck. To avoid stiffness or strain:
- Keep items closer to your chest when working.
- Avoid prolonged overhead looking or leaning forward.
- Take micro-breaks every 10 minutes to reset posture.
Neck strain is extremely common this time of year, especially when assembling and decorating taller trees. If you experience neck pain or stiffness, Bodyworks Physical Therapy can help!
6. Avoid Overuse Injuries From Repetitive Tasks
Wrapping presents, tying bows, or untangling lights can lead to wrist, elbow, or forearm irritation. A few simple changes can help:
- Switch positions often.
- Use ergonomic tools like scissors with soft grips.
- Stretch your hands and forearms every 20–30 minutes.
These small changes help prevent conditions like tendinitis and keep you comfortable through the holiday season.
7. Listen to Your Body: Pain Isn’t Part of the Holiday Spirit
If your holiday decorating leaves you with pain, stiffness, or limited movement that doesn’t improve after a couple days, we’re here for you!
Bodyworks Physical Therapy has been proudly serving Fargo, West Fargo, Moorhead, and surrounding communities for over 15 years. Our personalized, hands-on approach can help you recover quickly and get back to enjoying everything the season has to offer.
Happy Holidays from Bodyworks Physical Therapy!
Stay safe, stay warm, and enjoy every moment of creating a festive home. If pain pops up during your decorating or winter activities, our Fargo physical therapy team can help. Request an appointment today and get back to enjoying the season pain-free.