Enjoy the party that you spent so much time throwing
The holidays are a time of celebration, connection, and joy, but hosting a party can also be physically and mentally demanding. I often see injury flare ups during or after holiday time due to overdoing or due to performing tasks that are familiar as an annual habit, but use novel muscles to complete.
Cooking, decorating, cleaning, and entertaining all at once can lead to fatigue, muscle strain, or flare-ups of existing conditions. By planning thoughtfully and using strategies to conserve energy, you can enjoy the holidays without overtaxing your body.
Considerations during Holiday Hosting
Even activities that seem simple can create physical strain:
- Low back and neck pain from bending over counters, lifting dishes, or decorating
- Shoulder and arm strain from carrying trays, hanging décor, or stirring heavy pots
- Hand and wrist discomfort from repetitive tasks like chopping, mixing, or opening bottles
- Fatigue and mental stress from juggling multiple tasks at once and having multiple events in a short span of time
The 4 P’s of Energy Conservation
Occupational Therapists often recommend the “4 P’s” to help conserve energy and prevent injury while hosting:
1. Plan Ahead
- Prepare menus, shopping lists, and schedules in advance
- Organize cooking and decorating tasks over several days instead of doing everything at once
- Delegate responsibilities to family or friends when possible
2. Prioritize Tasks
- Focus on what is most important or time-sensitive first
- Let go of tasks that are less critical—perfect presentation is optional
- Save energy for activities that matter most, like socializing with guests
3. Pace Yourself
- Break larger tasks into smaller segments and take regular rest breaks
- Alternate between physically demanding tasks and lighter activities
- Avoid rushing; maintaining a steady pace reduces fatigue and injury risk
4. Position Your Body Wisely
- Use proper body mechanics: bend at the knees, keep items close to your body, and avoid twisting while lifting
- Sit for tasks like chopping, wrapping, or assembling trays whenever possible
- Use tools and equipment that reduce strain, such as rolling carts or step stools
Practical Tips for Safer Hosting
- Keep frequently used items within easy reach to reduce bending or stretching
- Use lightweight cookware and serving trays
- Set up multiple workstations to avoid repetitive reaching
- Stay hydrated and eat small, balanced snacks to maintain energy
- Listen to your body and take breaks as needed
Enjoy your party
Holiday parties should be a time of enjoyment, not pain. By planning ahead, prioritizing, pacing yourself, and positioning your body carefully, you can protect your joints, muscles, and energy while creating memorable celebrations.
If hosting leads to new or worsening pain in your shoulders, wrists, or hands, or if you are struggling with energy to complete enjoyable tasks, consider consulting your doctor and requesting an evaluation with an Occupational Therapist.
We can provide strategies and adaptations to keep you safe, comfortable, and ready for the holiday season. Enjoy time with your loved ones to the fullest and spread holiday cheer without pain.
Flourish Recovery & Wellness 