How to Wrap Gifts Properly: Avoiding Neck and Back Pain

The holiday season is here, bringing the joy of shopping, decorating, and, of course, gift wrapping! You may be wondering how to wrap gifts properly.

It’s a familiar scene: you’re surrounded by colorful paper, ribbons, and bows and halfway done creating your masterpieces. Suddenly, you feel an unwelcome twinge in your back or a sharp ache in your neck. What started as a fun and festive activity has now become a painful reminder of how easy it is to overlook proper posture and body mechanics.

Gift-wrapping injuries might seem funny at first, but nothing is amusing about pain ruining your holiday cheer. It’s not unheard of to get a pinched nerve in your hip that requires a visit to see a doctor!

Let’s unwrap what can be done to avoid such aches and what to do if pain strikes.

What’s Behind Gift-Wrapping Aches?

Gift wrapping may not seem physically demanding, but repetitive movements, poor posture, and awkward positions can lead to:

Back pain caused by sitting on the floor or bending over a low surface for long periods.
Neck and shoulder strain from hunching forward or repeatedly reaching for supplies.
Wrist and hand discomfort brought on by excessive cutting, folding, and taping.
Hip pain from sitting in the same position or sitting incorrectly.

Tips to Avoid Gift-Wrapping Pain

By making a few minor adjustments, you can enjoy the wrapping process without unnecessary injury to your neck or back. Here are five things you can do to avoid adding pain and strain to your holidays:

Set up a proper wrapping station. Use a table or countertop at a comfortable height to avoid bending or hunching. If sitting, use a supportive chair. Ensure tools are ergonomically designed.
Keep your supplies within comfortable reach. Avoid overreaching by organizing your scissors, tape, and ribbons close to your workspace.
Stretch before and after. Gentle stretches for your back, neck, and shoulders can warm up your muscles and prevent soreness.
Handle heavy packages safely. Use proper technique when lifting, and ask for help if it is too heavy.
Remember to take a break. To reduce stiffness, consider wrapping gifts in small batches, standing up, and stretching every 20 to 30 minutes.

What To Do If You Hurt Yourself While Wrapping

If you hurt yourself while gift wrapping, a trip to a physiatrist or neurologist is in order. A physiatrist is a doctor who specializes in physical medicine and rehabilitation. A neurologist is a doctor who treats problems related to the neck, back, and spine. Both will focus on diagnosing and treating conditions that affect your muscles, bones, joints, and nerves. They can provide practical advice and treatment to help you:

Improve mobility
Reduce pain
Return to activities you enjoy

Your doctor will begin by taking a detailed medical history. They will focus on your symptoms, including when they started and what worsens them. They’ll perform a physical exam to check your posture, movement, and any areas of tenderness or stiffness. If needed, imaging tests like X-rays or MRIs can help pinpoint the exact cause, whether it’s a muscle strain, joint inflammation, or nerve problem.

Exploring Your Treatment Options

To get relief, your doctor might:

Recommend physical therapy, which focuses on exercises to strengthen muscles, improve flexibility, and correct imbalances that contribute to your injury and pain
Provide practical advice on ergonomic changes and setting up your workspace to reduce strain on your body
Apply hands-on techniques to relieve muscle tension and improve range of motion
Prescribe anti-inflammatory medications to address swelling and pain, and to promote healing

For more severe or persistent pain, there are minimally invasive techniques to help you feel better.

Corticosteroids or other therapeutic injections. These are given directly into joints or inflamed areas, which can provide significant relief. They are especially useful for conditions like tendonitis or arthritis.
Nerve block injections. In cases of nerve-related pain, these can calm irritated nerves and improve range of motion and mobility.

If this year’s holiday shopping or gift wrapping has caused aches, it’s time to visit a physiatrist or neurologist. They can help you feel merry and bright again!

Don’t live with hip, back, or neck pain any longer – schedule an appointment today!