Black Friday Survival Guide: Preventing Back Pain While Shopping

It’s Doctor Hebdon, and I’m back to give you some good tips in this months blog.

  1. Wear Comfortable Shoes: Choose comfortable, supportive shoes with cushioning and arch support. Avoid high heels or shoes with minimal support, as they can lead to poor posture and back pain.
  2. Dress in Layers: Wear layers of clothing that you can easily remove as stores can get warm and crowded. Carrying a heavy coat around can strain your back.
  3. Use a Shopping Cart or Trolley: If available, opt for a shopping cart or trolley to help carry your items. Pushing a cart is much easier on your back than carrying heavy bags.
  4. Take Breaks: Don't be afraid to take short breaks to sit down and rest. Find a bench or café to give your back a break and prevent overexertion.
  5. Lift Properly & Limit your load: When picking up items, bend at the knees, not at the waist. Use your legs to lift, and avoid twisting your back while carrying bags. Avoid carrying too many bags at once. Consider making multiple trips to your car to unload your purchases.
  6. Stretch Before & After Shopping: Before heading out or when you return home, take a few minutes to stretch your back and legs. Gentle stretches can help relieve any tension or stiffness that may have developed during your shopping excursion.
  7. Schedule a Chiropractic Adjustment: If you do experience back pain or discomfort after Black Friday shopping, consider scheduling a chiropractic adjustment. Chiropractors can help alleviate pain, improve spinal alignment, and restore mobility.

By following these tips and prioritizing your spinal health, you can enjoy the Black Friday shopping experience without sacrificing your well-being. Remember that taking care of your back is essential not only during the holiday season but throughout the year to maintain a healthy and pain-free spine. I hope that you enjoyed this month’s blog and I hope it gave you some tools to prepare for this upcoming holiday season.

-Dr. Hebdon


1. American Podiatric Medical Association. Choosing the Right Athletic Shoes. [Online]. Available at: (Accessed: October 9, 2023).

2. National Institute on Aging. Dressing for Cold Weather. [Online]. Available at: (Accessed: October 9, 2023).

3. The Ergonomics Center. Ergonomics Guidelines for Manual Material Handling. University of North Carolina at Chapel Hill. [Online]. Available at: (Accessed: October 9, 2023).

4. Occupational Safety and Health Administration (OSHA). Rest Periods. [Online]. Available at: (Accessed: October 9, 2023).

5. Occupational Safety and Health Administration (OSHA). Safe Lifting and Material Handling. [Online]. Available at: (Accessed: October 9, 2023).

6. Mayo Clinic. Stretching: Focus on flexibility. [Online]. Available at: (Accessed: October 9, 2023).

7. American Chiropractic Association. Benefits of Chiropractic Care. [Online]. Available at: (Accessed: October 9, 2023).

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