Wichita Winter Spine Care: Protecting Your Back During the Holiday Hustle
The Hidden Physical Demands of the Holidays
We often think of the holidays as a time of rest, but for many in Wichita, KS, winter is one of the most physically demanding seasons of the year. Sudden snowfalls, long drives to visit family, and lifting heavy decorations quietly place added stress on the spine.
At Wellness @ Work, we see a noticeable increase in back and neck injuries during the winter months. Fortunately, many of these issues are preventable with better awareness of how you move during everyday winter tasks.
1. The Wichita Snow Shovel: A Common Source of Back Strain
Kansas snow is often heavy and wet. Shoveling combines cold, stiff muscles with repeated bending and twisting—one of the most common causes of winter back injuries.
❌ NO: Rounded and Twisting While Shoveling
❌ NO: Rounded and Twisting While Shoveling
What’s happening here:
- Rounded lower back
- Twisting while lifting
- Throwing snow over the shoulder
Why it’s risky:
This position significantly increases stress on the spine, especially when muscles are cold and fatigued.
✅ YES: Neutral Back With Hips and Knees Doing the Work
What to look for:
- Chest up, back staying neutral
- Bending through hips and knees
- Snow kept close to the body
- Turning with your feet instead of twisting
Why it helps:
This approach distributes effort through stronger muscles and reduces strain on the spine.
Helpful reminder:
Warm up for five minutes before shoveling, push snow when possible, and avoid rushing.
2. Long Holiday Drives on Kansas Highways
Whether you’re driving across town or across the state to see family, sitting for extended periods can lead to stiffness and increased spinal tension.
Support Your Low Back
A small rolled towel or lumbar cushion can help maintain your natural spinal curve.
Use Your Mirrors as a Posture Check
Set your mirrors while sitting tall. If you begin to slouch, your mirror view changes—an easy reminder to sit back up.
Follow the 60-Minute Rule
Stop at least once an hour to stand, walk, and move for a couple of minutes to reduce stiffness.
3. Lifting Decorations and Holiday Storage Boxes
Heavy or awkward items—like storage bins or holiday trees—can easily strain your mid-back or neck.
Ask for Help
If an item feels heavy or awkward, use the buddy system. Preventing injury is always worth it.
Keep Loads Close
Holding objects close to your body reduces the force placed on your spine and makes lifting safer.
Start the New Year Strong
Don’t let a preventable winter injury slow you down during the holidays. Paying attention to how you shovel, lift, and sit can go a long way toward protecting your spine through the cold months.
If winter activities have already left you feeling stiff or off balance, we’re here to help. Our evidence-based approach focuses on restoring movement so you can stay active and comfortable all season long.
Wellness @ Work, PA
📞 316-684-4888
📍 837 S. Hillside, Wichita, KS 67211