How to Avoid Back Pain While Wrapping Christmas Presents

Every December, my chiropractic clinic in Queensferry sees a surge in patients with the same complaint: "I was just wrapping presents, and now my back is killing me."

Sound familiar? You're not alone. Spending hours hunched over the living room floor, repeatedly twisting for tape and scissors, puts enormous strain on your spine. The result? Neck stiffness, shoulder tension, and lower back pain that can last for days.

The good news? With a few simple adjustments, you can wrap all your gifts beautifully without the pain that usually follows.

Why Does Wrapping Presents Cause Back Pain?

When you sit on the floor or bend over a low surface for extended periods, your spine is forced into a rounded, flexed position. This places excessive pressure on your spinal discs, strains the muscles supporting your back, and restricts blood flow to the area.

Add in repetitive twisting movements to reach for supplies, and you've created the perfect recipe for muscle strain and joint irritation. Most people don't realise the damage is happening until they try to stand up—and that's when the pain hits.

How to Set Up Your Wrapping Station Properly

Work at Table Height

Use your dining table or kitchen counter instead of sitting on the floor. This simple change keeps your spine in a neutral position and dramatically reduces strain on your lower back. If you prefer to sit, choose a supportive chair and keep your feet flat on the floor.

Organise Your Supplies Within Easy Reach

Before you start wrapping, gather everything you need—wrapping paper, tape, scissors, ribbon, and tags—and arrange them within arm's reach. This eliminates the constant twisting and reaching that irritates your spine.

Change Positions Regularly

Your body wasn't designed to stay in one position for hours. Switch between sitting and standing every 20 to 30 minutes. Even better, take a quick walk around the room to keep your muscles active and your blood flowing.

Take Stretch Breaks Every 20 Minutes

This is the single most important habit for preventing pain. Set a timer on your phone if you need to—just 30 seconds of stretching every 20 minutes can prevent hours of discomfort later.

Three Essential Stretches to Prevent Wrapping-Related Pain

1. Child's Pose (30 Seconds)

How to do it: Kneel on the floor, sit back on your heels, and reach your arms forward along the ground. Let your forehead rest gently on the floor if comfortable.

Why it works: This stretch gently decompresses your spine and releases tension building in your lower back muscles. It's particularly effective after periods of forward bending.

2. Seated Spinal Twist (30 Seconds Each Side)

How to do it: Sit tall in a chair with your feet flat on the floor. Place your right hand on the outside of your left knee and gently twist your torso to the left. Hold, then repeat on the opposite side.

Why it works: This movement mobilises your mid-back and counteracts the effects of repetitive forward bending and twisting. It also helps release tension in the muscles between your shoulder blades.

3. Cat-Cow Stretch (1 Minute)

How to do it: Start on your hands and knees with your spine neutral. Slowly arch your back upward (like a cat), then dip your spine downward (like a cow). Move slowly and smoothly between these two positions.

Why it works: This dynamic stretch mobilises your entire spine, promotes healthy movement in your spinal joints, and prevents stiffness from setting in. It's one of the best stretches for maintaining spinal health during repetitive activities.

Already Experiencing Pain? Here's What to Do

If you're already dealing with back, neck, or shoulder pain from wrapping presents (or any other festive activity), don't wait for it to resolve on its own. The longer you leave it, the more likely it is to worsen or become chronic.

As a chiropractor in Queensferry, I specialise in treating musculoskeletal pain and helping people get back to the activities they love—pain-free. Whether it's a quick adjustment to restore joint mobility or soft tissue work to release tight muscles, we can create a treatment plan that gets you feeling better fast.

Book Your Appointment at Queensferry Chiropractic

Don't let back pain ruin your festive season. If you're experiencing discomfort, or if you'd like advice on preventing pain during the holidays, I'm here to help.

Book your appointment online: www.queensferrychiropractic.co.uk/bookOr call us directly: 0131 331 1296

Wishing you a comfortable, joyful, and pain-free Christmas!

Vicky Queensferry Chiropractic

Frequently Asked Questions

How long should I spend wrapping presents before taking a break?

Ideally, take a 30-second stretch break every 20 minutes. If you're particularly prone to back pain, consider taking breaks every 15 minutes.

Is it better to sit or stand while wrapping presents?

Both positions have benefits. The key is to alternate between them every 20 to 30 minutes to prevent muscle fatigue and maintain healthy circulation.

What should I do if my back hurts after wrapping presents?

Apply ice for 15 minutes to reduce inflammation, perform the stretches outlined above, and avoid activities that aggravate the pain. If the pain persists for more than 48 hours or worsens, book an appointment with a chiropractor.

Can these stretches help with other holiday activities?

Absolutely. These stretches are beneficial for any activity that involves prolonged sitting, bending, or repetitive movements—including decorating, baking, and travelling during the festive season.