How to Wrap Holiday Gifts Without Hurting Your Back - OMPT Specialists

1. Set up a wrapping station that supports good posture

• Elevate Your Surface: Instead of wrapping on the floor, choose a table or counter that’s about waist-high. This prevents you from bending and straining your back.
  
  
• Gather Your Supplies in One Spot: To avoid repeated twisting or reaching, place your wrapping paper, tape, scissors, and any other supplies within arm’s reach.
  
  

2. Engage your core while standing

If you’re standing while wrapping, keep your core muscles gently engaged by pulling your belly button toward your spine. This stabilizes your spine as you lean forward or reach, reducing strain on your lower back.

3. Use proper lifting techniques for heavy gifts

If you’re wrapping or moving larger, heavier gifts, remember to lift with your legs, not your back. Squat or hinge down, keep the gift close to your body, and squeeze your buttock muscles as you return to standing. Avoid twisting while lifting. Instead, move your feet, so you can lift that gift head on.

4. Take frequent breaks and stretch

If you have a lot of gifts to wrap, remember to take breaks! Every 20–30 minutes, get up, move around, and stretch gently. Here are a few stretches to keep you feeling limber:

Pec Stretch: Find a doorway and bring your arms up on either side of the doorframe. With staggered feet, gently lean forward keeping your shoulders square, until you feel a stretch in the front of your chest. Hold for 30 seconds.

Scapular Squeezes: Squeeze your shoulder blades together down and back 10 times to reinforce the pec stretch.

Now, let’s wrap that gift perfectly!

With your setup ready, here’s a step-by-step guide to wrapping a present that looks as good as it makes you feel!

Measure your wrapping paper

Place your gift box upside-down on the wrapping paper. Pull the paper up to check that it can fully cover the box, with an extra inch or two on each side. Cut the paper straight for even edges.

Wrap the length first

Bring one side of the paper over the box and tape it down (tape is on the bottom of the box).
Pull the other side tightly, fold the edge for a clean line, and tape it down. This creates a neat, smooth seam across the bottom of the box.

Fold and secure the sides

Fold the top flap down on each end, making a crease along the box edge.
Push the sides in to form triangular flaps. Fold up the bottom flap, pulling it snug, and tape it down. Repeat on the other end.

Add a finishing touch

Wrap a ribbon or string around the box, cross it at the bottom, and tie a neat bow on top. Bows, tags, or greenery can add a festive flair!

Happy (and healthy) holidays!

With these tips, your gifts will look as good as they make you feel! By following these physical therapy-approved body mechanics, you can focus on the joy of giving without worrying about aches and pains. Have a wonderful, pain-free holiday season from all of us at OMPT Specialists!

By Hannah Ford, PT, DPT, KEOMPT