As Christmas approaches, a concerning trend emerges: countless individuals inadvertently pushing their bodies beyond limits through festive preparations. Dr. Nicole de Freitas, a seasoned physical therapist with 23 years of experience and clinical doctorate from the University of St Augustine for Health Sciences, warns that December’s intensified activities—from decorating to entertaining—create perfect conditions for physical strain and injury.
Dr. de Freitas, owner of Total Rehabilitation Centre Limited in Trinidad and certified ergonomic specialist, emphasizes that ergonomics extends far beyond office environments. “Ergonomics represents the study between job characteristics and the worker,” she explains, noting that ‘job’ encompasses parenting, household management, cooking, and seasonal decorating. The Christmas period particularly amplifies both mental and physical demands, requiring heightened body awareness and movement intelligence.
According to her research, most injuries occur when exhaustion sets in—typically late in the day when people override their body’s signals. The holiday combination of limited rest, alcohol consumption, and nutritional compromises creates a vulnerability cascade where bodies eventually “break down” without proper support.
The specialist provides specific preventive strategies:
For heavy lifting: Secure assistance for items exceeding 50 pounds, and break loads into manageable 20-25 pound segments. When retrieving overhead items, use sturdy ladders with staggered stance positioning.
For decorating: Utilize stools for low-level work to avoid bending, maintain proximity to tasks, and alternate between sitting and standing positions during extended activities like gift wrapping.
For cooking marathons: Segment tasks—sitting for vegetable chopping or leaf folding—and wear cushioned footwear with arch support rather than flat slippers. Avoid asymmetrical “stork standing” and practice knee bending instead of waist flexion when handling heavy turkeys or hams.
For travelers: Acknowledge that seated positions increase spinal disc pressure significantly. Combat stiffness through frequent movement breaks, supplemental back support with towel rolls or pillows, and compression stockings for circulation. Maintain legroom for stretching and utilize neck pillows for additional support.
For shoppers: Distribute weight through multiple trips, consider trolleys instead of carrying loads, and recognize when to pause.
When injuries occur, Dr. de Freitas recommends immediate position changes followed by gradual movement within tolerable ranges—avoiding complete immobilization. Persistent pain beyond 48 hours, especially when accompanied by sharp sensations, weakness, or bladder/bowel control issues, warrants urgent medical attention.
Her overarching philosophy: “Your best posture is your next posture.” Regular movement, maintained strength, nutritional density, and proper hydration collectively sustain the body machine. Most importantly, she reminds perfection-seekers that meaningful celebrations don’t require flawless execution—preserving one’s wellbeing ultimately defines successful holiday experiences.
