Holiday Season Pain And Tension: Practical RMT Strategies For Safe Lifting And Desk Setups
- Camille C
- Dec 8, 2025
- 4 min read
The holiday season tends to compress shopping, cooking, visiting, and extra screen time into a few busy weeks. This combination often leads to sore backs, tight necks, and fatigue. The following guidance outlines simple, evidence-informed ways to lift safely, reset desk and device posture, and decide between therapeutic massage and hot stone sessions. Clinic booking and holiday operations are included for ease of planning.
Holiday lifting basics for shopping and cooking
Plan the lift. Check the weight, path, and destination before picking anything up. Clear obstacles.
Use a stable stance. Feet hip width apart with one foot slightly forward improves balance.
Hinge at the hips. Keep the natural curve in the lower back. Bend at hips and knees, not in the spine.
Keep loads close. Hold bags, boxes, and roasting pans near the body at waist or rib height.
Exhale on effort. Breathe out while lifting to avoid breath holding and bracing through the neck.
Avoid twisting. Turn with the feet and hips. Pivot before lowering an item onto a counter or into a trunk.
Share the load. Split heavy groceries into two bags. Use a cart, dolly, or ask for help with awkward items.
Break tasks into sets. Lift smaller batches with short pauses rather than one long, fatiguing effort.
Use counter height to your advantage. Slide heavy cookware along the counter instead of carrying it with outstretched arms.
Warm up briefly. March in place or perform 5 to 10 gentle hip hinges before a round of lifting.
Kitchen prep posture and microbreaks
Counter height check. If shoulders lift toward the ears while chopping, raise the work surface with a cutting board pad, or lower the task by widening stance.
Elbow angle. Aim for elbows near 90 degrees during prep to reduce upper trapezius load.
Switch sides. Alternate chopping and stirring hands to reduce repeated strain on one wrist and forearm.
Microbreak cycle. Every 60 minutes, rest arms, roll shoulders, and perform 3 slow nasal breaths with long exhales.
Gentle resets. Perform 5 scapular retractions, 5 open book rotations, and 5 calf raises to keep blood flow moving.
Year end screen time resets that work
Increased planning, shopping, and year end reporting often push screen time higher. Short, frequent resets outperform long, occasional sessions.
Timing. Use a 60 minute timer. Stand and reset for 60 to 120 seconds before returning to work.
Head and neck. Glide the chin straight back, hold for 3 seconds, repeat 5 times. Keep eyes level.
Shoulder position. Shrug up for 2 seconds, roll back, then settle down. Repeat 5 to 8 times.
Pecs and wrists. Doorway pec stretch at gentle intensity for 20 to 30 seconds. Forearm flexor and extensor stretches for 15 to 20 seconds each side.
Breathing. Two to three cycles of 4 second inhales and 6 to 8 second exhales to reduce protective muscle tone.
Chair and screen. Hips slightly higher than knees, feet supported, screen top at or just below eye level, keyboard close to the body.
Device use. Raise the phone toward eye level, support elbows on pillows or the torso, and use voice input for longer messages.
Does massage therapy help with pain?
Massage therapy can help with pain related to soft tissue tension, sensitized nerves, and stress. Mechanisms include improved blood flow, modulation of the nervous system, and reduced muscle guarding. Many people report relief from neck, shoulder, and low back discomfort, as well as tension headaches. Results vary by individual and condition. Assessment, communication, and tailored pressure support better outcomes.
What does massage therapy treat?
Registered massage therapy commonly addresses:
Neck and shoulder pain, tech neck, and upper back tightness
Low back pain and hip tension
Headaches, migraines, and TMJ related discomfort
Repetitive strain of wrists and forearms Rotator cuff and shoulder overuse Postural discomfort from desk or device habits
Stress related muscle tension, sleep disturbance, and anxiety
Symptoms related to osteoarthritis and fibromyalgia, within scope
Treatment selection depends on goals, health history, and comfort preferences. Evidence informed approaches combine manual therapy, movement advice, and simple home care.
What not to do at a massage clinic
Do not arrive without completing health forms when requested. Updated information supports safe care.
Do not hold back on important medical details. Disclose surgery, medications, injuries, and changes in health.
Do not tolerate uncomfortable pressure or heat. Request adjustments at any time.
Do not expect tipping. RMT care in BC functions as regulated healthcare. Gratuities are not customary.
Do not ignore late notice policies. Use the booking system to manage changes more than 24 hours in advance
Booking, location, and holiday planning
Booking method. Online booking via Noterro on the clinic website. Same day openings may appear due to cancellations. Limited Saturday availability, early booking recommended.
Holiday closures. Specific holiday closures apply. Check the Noterro schedule for current hours.
Location. Suite #230, 1140 Austin Avenue, Austin Heights, Coquitlam, BC V3K 3P5. Access. Free underground parking behind the building, below the tackle shop.
Transit access via Lougheed Town Centre and bus routes 152 and 156.
If seeking a local provider, consider a registered massage therapist in Coquitlam for assessment guided care and scheduling that fits seasonal demands.
Simple home program for the season
Perform the following three to five days per week. Keep intensity low to moderate.
Hip hinge pattern. 2 sets of 8 with slow tempo to practice lifting mechanics.
Wall angels. 1 to 2 sets of 8 for shoulder mobility and posture.
Calf raises and gentle squats. 2 sets of 10 each to maintain circulation for shopping days
Neck glides and shoulder blade squeezes. 5 to 8 reps during work breaks.
Wind down routine. 5 minutes of easy breathing and light stretching before bed.
Summary
Holiday pace increases the load on backs, necks, and wrists. Safe lifting, microbreaks, and brief posture resets reduce strain. Booking is available online via Noterro with limited Saturday appointments and noted holiday closures. The clinic location in Austin Heights, Coquitlam offers free underground parking and transit access through routes 152 and 156. For local care and seasonal support, view therapeutic massage Coquitlam or reach out to an experienced RMT Coquitlam for scheduling and availability.
