Don't get more than you bargained for
Christmas shoppers could be getting more than they bargained for by picking up an injury in addition to gifts for friends and family, warns the Chartered Society of Physiotherapy (CSP).

Chartered physiotherapists say millions of last-minute shoppers risk injuring themselves by exceeding their physical capabilities in a bid to cope with the stress and frenzied panic of trying to buy all the presents, decorations and food in one go. To help people through the experience, the CSP has produced some essential tips for shoppers to ensure they have a happy, injury-free Christmas (see attached briefing).

According to the Carrier Bag Consortium, a typical shopping bag has a weight limit that tops 20 kilos, that's 2? thousand times its own weight!
With an average loading capacity of 3-5 kilos per bag, and the number of people prepared to carry between 4-6 bags, physios say it's no wonder injuries occur.

Physiotherapists report an increase in the number of patients they see at this time of year with injuries sustained through festive activities such as shopping.

Sammy Margo, chartered physiotherapist, says: 'Shopping for Christmas can be tough on your body and can lead to discomfort. But Christmas shopping shouldn't be stressful or painful. Problems occur because many shoppers fail to plan ahead or anticipate what they need to do to cope.

'Clearly shopping bags are built better than humans and are designed to manage very heavy loads. We shouldn't put ourselves under such pressure, as it can be bad for our posture and our backs. Many of us are not used to manual labour and lead sedentary lifestyles, so carrying multiple bags each containing goods up to five kilos will be hard work.

'It's not just the weight of the bags, it's also the distances we walk with them. Being loaded down restricts movement and by not distributing the load evenly we are risking asymmetrical (one-sided) strains to the neck, back and shoulders.

'The average sized turkey weighs between 10-12lbs. Lugging that around with all the trimmings, including the bag of sprouts, wine and champagne can be exhausting. The average last-minute shopper is likely to combine their shopping lists and may end up carrying bags full of awkward, heavy items such as electrical goods, books, shoes, clothes and toys. Along with the Christmas dinner, it can be a dangerous combination.'

The Chartered Society of Physiotherapy is advising shoppers not to leave things to the last minute and is urging consumers to plan ahead, stagger their shopping days and enlist the help of family and friends when out shopping. Further tips can be found in the Society's Shoppers' Guide to an Injury-Free Christmas designed to make the whole experience less painful and stressful. For a copy, Visit CSP.

Vital Tips
Plan Ahead
Though this sounds obvious, many people still don't think to plan ahead and decide what jobs need doing until the last minute. The main thing is to anticipate what you need to do, so make up a list. Not only will it help you to get organised, it is a great way to minimise stress.

Stagger Your Tasks
Whatever shopping you have to do, it is important that you spread it out evenly in the run up to Christmas. Try not to cram everything in to one day. Running around buying for everyone in one go will only make things harder to manage, especially if you have bulky and heavy items to carry.
Enlist a companion!
Avoid carrying heavy items, such as wines and spirits, on your own. Get your partner, a family member or friend to help you with your shopping. That way you minimise the risk of experiencing physical discomfort as the load (such as bottles of wine) can be distributed evenly between you.

Spread the Load
Be sure to spread the load of your shopping evenly among carrier bags. Carry your shopping in both hands to avoid putting an asymmetrical (one-sided) strain on your neck, back or shoulders. When shopping at a supermarket, use a trolley as much as possible. If you have a particularly heavy shop to do and are not using a car, use a trolley bag or something on wheels to help move your shopping around with ease.

The Right Bag
Be sure to use strong bags for carrying items. A rucksack for shopping can also be extremely useful as it can help balance the load you carry. Be sure that it fits snugly and isn't hanging low, pulling on your back.

Separate Trips for Fragile/Difficult/Awkward Items
When shopping for delicate or awkward items make a separate trip. Your body is more important than the load you carry, so be sensible. When picking up a Christmas turkey, or party cake for instance, don't attempt to carry it in one hand if you are loaded down with heavy bags. It is far safer to get the turkey or cake on another trip so that you can use both hands.

Shop Locally
If you plan to do your shopping on foot, aim to shop locally. Unnecessary travel can make heavy loads harder to manage.

Unloading the Shopping
If you need to bend when loading heavy items into a pantry, cupboard or fridge, be sure to bend with your knees not with your back and pull your tummy in. Hold heavy items close to you and not at arms' length. Get your partner or neighbour to help carry and unload with you.

Be Comfortable
Christmas shopping can be a bit of a workout, so wear comfortable clothes and shoes.

Enjoy Yourself
Shopping should be a positive outing. Keep stress to a minimum and reward yourself at the end of the day with a luxurious bath!

The Chartered Society of Physiotherapy
14 Bedford Row, London, WC1R 4ED
Tel: 020 7306 6163
Visit: CSP