Lifting Safely (Festive Edition)

Got a few extra guests descending for Christmas? That usually means a bigger bird, more trays, and a lot of to-and-fro with roasting tins. Safe lifting isn’t just for boxes and furniture – your Christmas turkey (and all those sides) can be surprisingly heavy. I love a juicy turkey with all the trimmings (don’t we all!) but I don’t love a Christmas Day back twinge.

Your chiropractor will (hopefully!) be at home enjoying their roast and maybe a small Baileys (other festive beverages are available). So, let’s keep you moving well and pain-free with some simple, practical lifting tips.

Look After Your Back While You Lift

The aim is to move with control and let the big muscles do the heavy work. Most kitchen strains happen when we lean, twist, or rush with an awkward load (cue sloshing roasting juices).

Top quick wins:

• Clear your path before you lift – no stray stools or festive dogs underfoot.
• Ask for help with awkward trays; two sets of hands beat one heroic heave.
• Use oven gloves with good grip to reduce the temptation to “pinch-lift” with your fingertips.

It’s All About the Base

Before you bend, set a stable stance:

• Feet roughly shoulder-width apart.
• Toes slightly out, weight spread evenly across both feet.
• Keep the load close to your body – shorter lever, happier spine.

The Hip Hing: Your Back’s Best Friend

When you bend, think hinge at the hips, not curl through the lower back.

How to practice:

1. Stand tall, chest gently lifted, ribs stacked over pelvis.
2. Soften your knees.
3. Push your hips backwards (as if you’re reaching for an invisible chair) while keeping your spine long.
4. You should feel the work in your hamstrings and glutes, not a “fold” in your lower back.
5. To stand up, drive the floor away with your feet and push through your thighs and glutes.

Do a few slow reps before the big lift so your body remembers the pattern. Squats and hip-hinge drills in everyday life make this feel natural when it counts.

Use the Big Muscles (Not the Little Ones)

When you grip the roasting tin:

• Set your shoulder blades: imagine gently tucking them down and back onto your ribcage.
• Keep elbows close to your sides.
• This recruits your strong back and hip muscles, rather than overloading the small, tight muscles at the top of the shoulders.

Up… and Back Down Again

Placing the tray back down is just as important:

• Keep the tin close to your body.
• Hinge at the hips again (don’t round through the lower back).
• Look ahead, not at your feet – this helps keep your neck and upper back aligned.
• Bend your knees and lower with control until the tin touches down.

Bonus tip: if you’re transferring juices, slide the tray onto a sturdy board at a comfortable height instead of reaching down to a low shelf.

Tricky Loads: Twisting, Steam & Slippery Gravy

• Avoid twisting while you’re holding weight. If you need to turn, move your feet and pivot your whole body.
• Watch the steam – steam reflexively makes us recoil and drop posture. Open the oven door away from your face, pause, then lift.
• Slippery surfaces: tea towels and spills are trip hazards. Wipe first, carry second.

Practice Makes Permanent

Your body loves patterns. The more you hinge and squat well (even with light items), the more automatic that safe pattern becomes, whether you’re lifting a turkey, a box of decorations, or the dog’s new bed.

Gentle Post-Roast Reset

After the feast (and before the nap), try:

• Knee hugs, lying on your back (10–20 seconds each side).
• Hip flexor stretch (short lunge, gently tuck pelvis).
• Thoracic opener (hands behind head, gentle chest lift while seated).

Just a couple of minutes helps your back recover from a busy kitchen stint.

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Ready to Feel Great in 2026?

If it’s been a while since your last visit (no judgement – we’re just pleased to see you!), now’s a great time to book a New Year appointment. We’ll make sure everything’s moving as it should so you can start 2026 feeling aligned, comfortable, and ready for whatever the year brings.

Book your January check-in: 07582 907702 • info@360Chiropractic.co.uk

We look forward to welcoming you back.