Holiday Decorating Safety Tips: Avoid Injuries While Decorating — Expert Advice from a Physical Therapist
Every year, thousands of people end up with strained backs, twisted ankles, and shoulder injuries while decorating for the holidays. The culprit? Heavy boxes, tall ladders, and awkward reaching positions that our bodies aren’t prepared for.
The good news is that most holiday decorating injuries are preventable with a few simple precautions and proper body mechanics.
I am Amanda Scharen, physical therapist and clinic director at our Queen Anne physical therapy location, here to share my top three tips to help you avoid strains and sprains this holiday season.
Watch the video or read on to learn my top tips to keep you safe while setting up and breaking down your holiday décor this winter.
- 1. Position Heavy Items Directly in Front of You
Before lifting or pulling any heavy or awkward items — like storage boxes, ladders, or your Christmas tree — take a moment to position yourself properly.
Why it matters: When you twist while lifting or pulling something heavy, you put your spine in a vulnerable position. This combination of rotation and load is one of the most common causes of back strains during the holiday season.
How to do it right:
- Stand directly in front of the item
- Face it squarely with both feet planted
- Avoid twisting your torso while moving heavy objects
- If you need to turn, move your feet instead of rotating your spine
- 2. Set Up Your Ladder for Easy Reaching
Ladder placement is crucial for both safety and injury prevention. Position your ladder so you can comfortably reach your decorating spots without overextending.
Why it matters: Reaching too high overhead or twisting while on a ladder doesn’t just increase your risk of falling — it also strains your back, shoulders, and neck. The awkward positions we assume on ladders can lead to muscle strains even if we don’t fall.
How to do it right:
- Move the ladder frequently rather than overreaching
- Keep your work area within comfortable arm’s reach
- Avoid leaning to one side or twisting while on the ladder
- Take the extra minute to reposition — it’s worth it
- 3. Listen to Your Body's Warning Signs
Already experiencing aches and pains? Don’t push through them during decorating season.
When to see a physical therapist: Pay attention if you’re experiencing:
- Pain when reaching overhead
- Discomfort when bending forward
- Back or spine pain with twisting motions
- Any persistent aches that limit your movement
These warning signs suggest it’s time to consult with a physical therapist before your decorating project makes the problem worse.
Holiday decorating should bring joy, not pain. By positioning items properly, setting up ladders strategically, and listening to your body, you can significantly reduce your risk of injury.
Take your time, use proper body mechanics, and don’t hesitate to ask for help with the heavy lifting. Your back will thank you, and you’ll actually be able to enjoy the holidays you worked so hard to decorate for.
Already Injured? We Can Help!
If you’re experiencing pain from decorating — or want injury prevention tips before you start — our physical therapists are here to help. We can assess your movement patterns, address existing injuries, and give you personalized strategies to stay safe this holiday season.
