5 Ways to Avoid Holiday-Related Back and Neck Pain

The holidays are a time for joy and laughter, but for about half of Americans, they also come with pain. This pain can occur anywhere in the body, but nearly 25% of individuals report that it affects their back, making activities such as shopping, traveling, and spending time with loved ones more challenging.

The good news is that you don’t have to accept back pain as a symptom of the season. With the right strategies, you can lower your risk and stay comfortable. 

At Twin Creeks Orthopedics and Regenerative Clinic in Allen, Texas, our expert team regularly counsels patients on pain management. Here, they highlight five steps you can take to prevent neck and back pain now and into the new year.

1. Lift smart when decorating 

Displaying holiday decorations may not seem very strenuous, but it often involves hauling boxes and crates out of storage, climbing ladders, and moving your body in unfamiliar ways. 

Practice good form when picking up heavy items. Bend at your knees, lift with your legs (not your back), and keep objects close to your body. If something’s too big to handle on your own, ask for help. Likewise, take frequent breaks between tasks and move slowly and thoughtfully when bending, twisting, and reaching. 

2. Practice good posture during travel

Many people travel over the holidays via plane, train, or automobile. If you’ve got a long trip planned, practice good posture when sitting. Keep your knees bent at a 90-degree angle and your feet flat on the floor. Aim to keep your head centered over your rib cage, with your earlobes aligned directly over your shoulders.

If you’re driving, take breaks every few hours to stand up and stretch. If you’re flying, do the same, but walk the aisles instead. Keeping your back and neck aligned can help reduce tension and keep pain and stiffness at bay.

3. Stretch regularly

The holiday season can be stressful, which may leave the muscles in your back and neck tense. Regular stretching can ease this tension, improve circulation, and reduce stiffness.

We recommend stretching at least two times daily: in the morning and before going to bed. Shoulder rolls, neck rotations, and side bends are easy and safe for all activity levels. They’re also a great way to prep your body for outdoor activities like shoveling snow or hanging holiday decorations.

4. Set up an ergonomic space for holiday activities

Activities like wrapping presents and cooking often involve bending, twisting, or reaching in awkward positions. To reduce strain and the risk of pain, create a comfortable and ergonomic workspace. 

Sit at a table or desk instead of the floor when wrapping presents, and keep your scissors, tape, and wrapping paper within arm’s reach. When cooking, take frequent breaks and wear comfortable shoes. A cushioned floor mat can provide extra support, helping you maintain proper spine alignment.

5. Keep stress in check

During the holidays, it’s easy to get caught up in the hustle and bustle of the season, but taking on too much can increase stress levels, leading to tension in your shoulders, back, and neck. Set aside time each day to rest and relax. Meditation, deep breathing, or yoga can help you decompress, and following a regular sleep schedule gives your body time to recuperate.

We can help you stay comfortable this holiday season

If back or neck pain is interfering with your holiday season, we can help. Small lifestyle changes, combined with regenerative medicine, can help reduce inflammation, support mobility, and improve your overall well-being. Contact us today to learn more about your treatment options. Call (469) 342-3383 or book online.