Thanksgiving is officially here! Take a deep breath, avoid political talk, and stay limber so you are ready for the shopping marathons of Black Friday and Small Business Saturday.
From traveling to lifting heavy food items to burning calories, here are a few tips to ensure a safe and happy Thanksgiving Day.
If you are traveling, make sure you have good back support. Dr. Michael Hussey, a physician with Arkansas Specialty Orthopaedics, says lower back support is particularly important if you are going to spend time in a car or airplane to reach your destination. “Adjust your seat so that you are comfortably sitting upright and avoid slouching posture,” he says. “Adjust the lumbar support in your seat or use a lumbar support pad to reinforce your low back position.”
Be careful with the turkey. No, we’re not talking frying vs. smoking here. The fact is those birds are heavy. For those in charge of the main dish in the kitchen or at the grill, Dr. Hussey offers this advice. “Be careful while lifting heavy food items like turkeys or hams in and out of the oven. These can often weigh over 20 pounds, and if proper lifting technique is not used, can lead to significant musculoskeletal problems, like rotator cuff or lumbar spine injuries. Good lifting technique utilizes the legs and not the back to move heavy food items in and out of the oven. Keep these items close to the body and avoid overextending the arms to prevent shoulder strain.”
Put the adjustable waistband sweatpants to good use. Post-meal, rather than sitting or laying around — and making too many return trips to the dessert table — consider going on a long walk or jog around your neighborhood or local park. Dr. Hussey says it’s a fun way to spend time with family while burning off some of those holiday calories. “Also, playing a family game of basketball or other sport that your family enjoys is a great way to improve your cardiac fitness and burn off calories.”
Watch your step. If your family’s tradition is to move swiftly onto the next holiday by pulling out Christmas decorations à la Clark Griswold, Dr. Hussey offers these tips. “Be very careful when decorating in high places,” he says. “Many orthopaedic injuries are seen in our clinic every year from bad falls related to holiday decorating mishaps. Inspect your ladder to make sure it’s in good condition before climbing. Always have someone hold your ladder steady to prevent a bad fall. If you’ve had any recent injuries, and there’s any doubt about your physical condition, you definitely need to have a friend or family member assist in decorating, or consider hiring a professional to get your holiday decorations up.
“This is supposed to be a fun time of year with friends and family, but unfortunately, we see way too many injuries occur that could have been easily prevented if some of these basic safety tips were followed.”