As millions of serious bargain hunters hit the malls on Black Friday this year, ATI Physical Therapy has some simple tips to help keep your body pain-free.
Preparation
• Drink plenty of water throughout your shopping extravaganza to keep your body and muscles hydrated.
• Be sure to keep a light snack with you to maintain your energy.
• Comfortable shoes with good support are a must to absorb the impact of walking for hours on hard tile or concrete floors.
Shopping
• Use a shopping cart whenever possible to transport your purchases.
• If a cart is not available, carry the bags equally on both sides of your body to distribute the weight equally.
• Avoid loading bags on one side, as this will place stress on your back, neck and shoulder muscles.
• Take breaks at least every 30 – 45 minutes, and combine breaks with trips to the car to lighten your load.
Lifting
• If you have to grab items from bottom shelves, avoid bending at your waist by keeping your back straight, and bending with your knees.
• Keep the load close to your midline (bellybutton) and hug it close to your body.
• Test the weight of an object by pushing it with your foot to see how easily it moves. If it seems too heavy, get help.
Wrapping It Up
• Avoid the floor when wrapping gifts. It can place stress on the back, neck and legs.
• Sit at the kitchen table, or stand at the counter.
• Like shopping, it’s important to give your body a break every 30 minutes.
• Perform simple stretching exercises to keep those shoulder, back and neck muscles loose.
This holiday shopping season, let’s hope the only thing feeling pain is your wallet. If you do experience aches and pains following Black Friday, and they last more than a few days, visit any ATI Physical Therapy clinic for a Complimentary Injury Screening. ATI will address your concerns, evaluate your injury and provide you with options for continued care. Visit www.ATIpt.com for a location near you.