The images will appear on virtually every newscast and in countless newspapers across the country between Thanksgiving and Christmas – shoppers loaded down like pack mules struggling to reach their cars so they can unload some of the holiday gifts they have purchased.

According to Elaine B. Scott, M.D., of the Division of Physiatry and Rehabilitative Medicine at Alle-Kiski Medical Center (AKMC), those leading the rush for holiday bargains can avoid the aches and pains that can accompany this activity by following a few basic guidelines.

"During the holiday season, we see a significant rise in patients who are experiencing back, shoulder and neck pain," Dr. Scott said of the effects of both physical and mental stresses on the body. “Rushing around and carrying too many things at once ¯ and in the wrong way ¯ place added stress on bodies that may increase the chance of injury."

Familiar holiday activities such as "shop 'til you drop," as well as lifting stacks of presents and heavy boxes deplete already overspent energy and can contribute to neck, shoulder and back injuries.

Dr. Scott recommended taking precautions – from maintaining your balance by distributing the weight of shopping bags equally to lifting boxes with your legs – in order to keep injury from ruining this festive season. “Using proper body mechanics can go a long way toward preventing muscle and joint discomfort,” she said.

Jeff Weiss, Director of Rehabilitation at AKMC, recommended a list of helpful hints compiled by the American Physical Therapy Association for dealing with the physical stresses of the holiday season.

• Before lifting objects of an unknown weight, try pushing the item with your foot. If they seem too heavy, take smaller loads, which are less likely to strain your back and are easier on arm and shoulder muscles.

• Keep your feet shoulder-width apart and bend your knees when lifting.

• Lift with your legs, not with your back. Don't lean over an object to lift it. Instead, stand close to the object, bend your legs and keep your back straight, then lift.

• If a back injury does occur, seek help from a medical professional.

Also, shoppers should:

• Maintain your balance by distributing the weight of shopping bags equally on both sides of your body.

• Try not to carry a heavy purse. Instead, consider using a fanny-pack or small backpack, using both straps on the backpack, and keeping your back straight in order to make the buttocks carry more of the weight, not the shoulders.

• Wear comfortable shoes when shopping, preferably walking or running shoes. Many ankle and foot injuries occur from carrying packages while wearing high heels on hard surfaces, such as the floors in shopping malls.

• Don't lug overstuffed shopping bags for extended periods. By making repeated trips to your car to unload, you get a good workout as well as relieve the stress on your back muscles.

• Consider using a shopping cart or get help to carry packages to your car.

The American Physical Therapy Association is a national professional organization representing more than 67,000 physical therapists, physical therapist assistants, and students. Its goal is to foster advancements in physical therapy practice, research, and education. For more information, please visit www.apta.org.