How to Look After Your Back During the Holiday Season: A Guide to Preventing and Managing Back Pain

The holiday season is meant to be filled with joy, festivities, and relaxation, but for many, it also comes with added stress and physical strain. From traveling to hosting family gatherings, the hustle and bustle can wreak havoc on your back. Whether it’s lifting heavy gifts, spending hours wrapping presents, or sitting in awkward positions for long periods, it’s easy to forget about the health of your back amidst all the holiday activities.

Back pain is a common complaint that often flares up during the holiday season, but with some mindful habits and preventive measures, you can take care of your back and ensure you stay comfortable throughout the festivities. In this blog, we’ll explore the importance of looking after your back during the holiday season and provide practical tips to keep pain at bay while enjoying this wonderful time of the year.

The Hidden Risks of Holiday Activities on Your Back

During the holiday season, many people engage in activities that can strain their back muscles and joints. From traveling long distances to attending holiday parties, it’s easy to overlook how certain activities can cause discomfort or lead to injuries. Here are some common culprits that can affect your back during the holidays:

1. Lifting Heavy Objects: Whether you’re picking up heavy suitcases while traveling or lifting boxes of decorations, improper lifting techniques can lead to serious back injuries. The combination of lifting and twisting can strain your back and lead to muscle or spinal issues.
2. Long Hours of Sitting: The holiday season often means more time spent in front of a screen, whether you’re binge-watching your favorite Christmas movies or spending hours on Zoom calls with family members. Sitting for prolonged periods without proper support can place excess pressure on your spine, leading to discomfort and stiffness.
3. Standing for Long Periods: Many holiday activities involve standing for extended periods, such as cooking for family meals, shopping in crowded stores, or waiting for festivities to begin. Without proper posture, standing for long periods can cause strain on your lower back, contributing to soreness and discomfort.
4. Overexerting Yourself: The holiday season is often busy, with many people juggling multiple tasks at once. Overexerting yourself with physical tasks like shoveling snow, decorating, or carrying heavy shopping bags can take a toll on your back muscles, leading to strain and even injury.
5. Stress and Tension: It’s not just physical activities that can affect your back. The emotional and mental stress that comes with the holidays can also contribute to back pain. Tension and anxiety often manifest as muscle tightness, especially in the neck, shoulders, and lower back. This tension can lead to discomfort and worsen existing back issues.

Tips for Preventing and Managing Back Pain During the Holidays

Thankfully, there are several ways to prevent and manage back pain during the holidays. By incorporating some healthy habits into your daily routine and being mindful of your movements, you can minimize strain on your back and avoid unnecessary discomfort.

1. Use Proper Lifting Techniques Lifting heavy objects is a common trigger for back pain, so it’s essential to use proper lifting techniques to avoid injury. When lifting gifts, boxes, or luggage, always bend at your knees instead of your waist. Keep the object close to your body, and avoid twisting your spine. If something feels too heavy, ask for help or use a dolly or cart to transport it.
2. Take Frequent Breaks from Sitting If you’re spending long hours sitting at the dining table, in front of a computer, or watching holiday movies, make sure to take regular breaks to stand up, stretch, and move around. Sitting for extended periods can lead to stiffness and strain in your lower back. Aim for a short walk or simple stretches every 30 minutes to relieve tension in your spine.
3. Use Ergonomic Support If you’re traveling or working from home during the holidays, make sure you have proper ergonomic support. When sitting at a desk or in a chair, ensure that your feet are flat on the floor and your knees are at a 90-degree angle. Use a cushion or lumbar support to maintain the natural curve of your spine. If you’re traveling by plane or car, bring a supportive cushion to help keep your posture aligned during long rides.
4. Warm Up Before Physical Activities Whether you’re playing in the snow, shoveling the driveway, or carrying heavy shopping bags, always take time to warm up your muscles before engaging in any physical activities. Gentle stretches and mobility exercises can help prepare your body and prevent strain or injury. Make sure to stretch your back, legs, and shoulders before any strenuous movements to ensure flexibility and reduce the risk of injury.
5. Stay Active and Keep Moving The holidays are often a time when we slow down and indulge in comfort foods, but it’s important to stay active to keep your muscles strong and flexible. Take regular walks, engage in light exercise, or do some yoga to maintain the health of your back. Regular physical activity strengthens your core and back muscles, providing better support for your spine and reducing the risk of pain or injury.
6. Practice Stress Management Techniques Mental stress can contribute to physical tension, which can lead to back pain. Take time during the holidays to engage in activities that help reduce stress, such as deep breathing exercises, mindfulness, or meditation. Even a few minutes of relaxation can make a significant difference in alleviating tension in your back and improving your overall well-being. Consider taking a break from the holiday hustle to rest, recharge, and refocus.
7. Pay Attention to Your Posture Whether you’re cooking in the kitchen or standing for a holiday photo, be mindful of your posture. Slouching or standing with poor alignment can place unnecessary pressure on your back. Keep your shoulders back, engage your core, and align your spine properly throughout the day. Good posture supports your back and reduces the risk of discomfort.
8. Use Hot and Cold Therapy for Relief If you do experience back pain or stiffness during the holidays, hot and cold therapy can be a helpful remedy. Apply a cold pack to reduce inflammation and numb any acute pain, or use a heating pad to relax tight muscles and improve circulation. Alternating between hot and cold can provide significant relief and help manage discomfort.
9. Don’t Overdo It The holidays can be busy, but it’s important to pace yourself. Don’t overextend your physical limits by taking on too much at once. Listen to your body and rest when needed. If you feel your back becoming fatigued or sore, take a break and rest. Pushing through the pain will only make things worse in the long run.

When to Seek Professional Help for Back Pain

While many instances of back pain can be managed at home with rest, self-care, and stretching, it’s important to know when to seek professional help. If you experience persistent or severe pain, numbness, tingling, or weakness in your legs, it may be time to consult a healthcare provider. These could be signs of a more serious issue, such as a herniated disc, sciatica, or nerve compression. A physical therapist or healthcare provider can assess your condition and provide personalized treatment to help you recover and get back to your activities.

Conclusion

Back pain is a common issue during the holiday season, but it doesn’t have to stop you from enjoying your festivities. By following the tips above—using proper lifting techniques, staying active, practicing good posture, and managing stress—you can keep your back healthy and minimize discomfort. With a little mindfulness and self-care, you can prevent back pain from interfering with your holiday fun and feel your best as you celebrate. If you do experience back pain, don’t hesitate to reach out for professional help to ensure that your back stays strong and pain-free.

At Tomsic Physical Therapy, we offer a FREE Discovery Visit to help determine your back pain causes. During this visit, we’ll discuss your symptoms, answer any questions, and explore safe, effective options to fix pain that don’t rely on medication.

You don’t have to accept discomfort as your new normal. There are solutions available, and we’re here to help you find them.