5 Tips for Wrapping Gifts Without Aggravating Neck or Back Pain

If you’re anything like me, you’ve probably left your holiday wrapping to the very last minute. And if that’s the case, there’s a good chance you’ll overdo it — and aggravate any existing neck or back pain you’ve already been dealing with.

The good news?

You can avoid making your pain worse — and even prevent it altogether — with just a few simple adjustments.

As a physical therapy specialist here in Portsmouth, NH, I help people on the Seacoast get through the holidays without unnecessary pain flares, and today I’m sharing my top strategies with you.

Here are five easy tips (plus a bonus recovery tip!) to help you wrap your gifts without aggravating your neck or back:

1. Create an Ergonomic Wrapping Station

Your setup matters more than you think. Sitting on the floor or bending over a low coffee table forces your spine into awkward positions — a fast track to neck and back irritation.

Try this instead:

Wrap at a counter or table that’s around waist height
If sitting, choose a supportive chair and use a lumbar roll for proper spine alignment
If standing, an anti-fatigue mat can reduce lower-back strain

Keeping your workspace elevated prevents the hunching that commonly leads to holiday-related neck and back pain.

2. Don’t Sit or Stand Too Long — Move Often

Staying in one position for too long creates stiffness in your neck, shoulders, and back.

Set a timer for every 20–30 minutes and take short movement breaks. Try:

Gentle neck stretches
Shoulder rolls
A seated spinal twist
A light walk around your home

These quick breaks boost blood flow, reduce tension, and make wrapping more enjoyable.

3. Use the Right Tools

Ergonomic tools make a huge difference — especially during long wrapping sessions.

Reach for:

Soft-grip ergonomic scissors
A tape dispenser to avoid repetitive wrist strain
A cushion if you’re wrapping on the floor
A small rolled towel under your neck if you need breaks while sitting on the ground

Small adjustments like these help protect your neck, wrists, and lower back from unnecessary stress.

4. Check Your Posture (It Matters!)

Poor posture is one of the greatest contributors to holiday neck and back pain.

While wrapping, keep these in mind:

Relax your shoulders
Maintain a neutral spine
Keep your head aligned — bring items closer to you instead of reaching or craning forward

These tiny corrections go a long way in keeping you comfortable and pain-free.

5. Spread Out Your Wrapping Tasks

In a perfect world, we’d all wrap a few gifts at a time instead of doing everything on Christmas Eve. Spreading out the work reduces repetitive stress on your neck and back.

But… if you did wait until Christmas Eve, don’t worry — just move on to the bonus tip. 🙂

Bonus Recovery Tip: Treat Yourself to a Little TLC

Even with the best precautions, stiffness or soreness may still sneak in.

Try:

Foam rolling
Deep breathing
A gentle stretching session
One of our Regenerative Therapy Sessions here in Portsmouth

And if your pain doesn’t ease up — or feels like it’s getting worse — don’t ignore it. One of our mechanical pain specialists can help you figure out the real cause and stop it from becoming a bigger issue that affects more than just wrapping gifts.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for the Seacoast Media Group.

To get in touch — or request a free discovery visit with one of our specialists — visit our website or call 603-380-7902.