The holidays mark a festive time filled with lots of love, celebration, and generosity. But unexpected back pain can get in the way of you and your family enjoying this time together. And between decorating, shopping, traveling, and hosting gatherings, it’s a time when back pain often strikes.
Yet, with a little mindfulness, you can protect your back and enjoy the holiday season to the fullest! Here’s how.
Tip #1: Properly Lift and Carry Decorations
Holiday decorations often mean retrieving boxes from high shelves, attics, or basements. These items may have collected dust all year, making them awkward to handle and making it easy for pain to occur.
So, when lifting decoration boxes, bend at your knees rather than your waist, keeping the load close to your body.
For overhead reaching, use a stable step stool instead of stretching beyond your comfortable range. When carrying multiple bags of decorations or supplies, distribute the weight evenly between both hands rather than loading everything on one side.
And consider making multiple trips rather than attempting to carry everything at once. The few extra minutes spent walking back and forth pale in comparison to days or weeks of back discomfort from overloading your spine.
Tip #2: Mind Your Posture When Standing for Long Durations
Holiday gatherings often involve hours of standing while cooking, mingling at parties, or waiting in line at the store. And prolonged standing can compress your lower spine, especially when you lock your knees or shift weight primarily to one leg.
So, here are some tips to avoid pain and discomfort: keep your weight distributed evenly between both feet, with knees slightly bent rather than locked. When possible, place one foot on a low step or rail to reduce lower back pressure, alternating feet every few minutes.
In the kitchen, open a lower cabinet door and rest one foot on the ledge while working at the counter. This position naturally supports your lower back during extended food preparation.
When standing in lines, shift your weight gently from foot to foot and avoid leaning to one side.
Tip #3: Support Your Spine During Travel
Whether driving to visit family or flying across the country, holiday travel challenges spinal alignment. And the truth is that car seats and airplane seats rarely provide adequate lumbar support, leading to slouching and discomfort during long journeys.
Yet, a small rolled towel or travel pillow placed behind your lower back can easily help maintain the natural curve of your spine during seated travel. Adjust your car seat so your knees remain level with or slightly higher than your hips, and position the steering wheel within comfortable reach to avoid straining forward.
During flights or long drives, stand and move every hour when possible. Even a brief walk down the airplane aisle or a quick stop at a rest area can help reduce spinal compression and promote circulation. These movement breaks allow your spine to reset and prevent stiffness from prolonged sitting.
Tip #4: Choose Supportive Seating at Gatherings
Holiday dinners and parties often mean sitting in unfamiliar chairs for extended periods. Dining chairs, folding chairs, and decorative seating may look festive but offer little spinal support.
When selecting a seat, choose chairs with firm backs over soft couches that allow you to sink in. Sit with your back against the chair, feet flat on the floor, and avoid crossing your legs, which rotates your pelvis and strains your lower back. If the chair lacks lower back support, place a small cushion or rolled jacket behind your lumbar area.
During long meals or conversations, periodically adjust your position and avoid staying in one posture too long. Stand between courses or offer to help clear dishes—these natural breaks give your spine relief from sustained sitting.
Tip #5: Schedule Your Chiropractic Visit Ahead of Time
The holiday season’s physical demands make this an ideal time to prioritize spinal health through regular chiropractic adjustments. Scheduling visits before and after major holiday activities helps your spine handle additional stresses while maintaining proper alignment.
Your Lithia chiropractor with the At Last chiropractic team is here to help you navigate this holiday season, without pain holding you back. Book your appointment with us today!
