Holiday Activities and Your Back: How to Avoid Injury

Now that November is here, we’re just a few weeks from the start of the holiday season. That means decorating, baking, and family trips are right around the corner. 

These and other holiday traditions may not seem strenuous, but without taking the necessary precautions, they can put your back at risk.

At Sunshine Spine and Pain Specialists, PLLC, in Sarasota, Florida, our team of interventional pain doctors regularly helps people prepare for the holidays with education and treatment. 

Here, we explain why this time of year can take a toll on your spine and highlight steps you can take to stay mobile and pain-free.

Common holiday back pain triggers

Research shows that nearly half of American adults experience musculoskeletal pain during the holidays, with back pain being at the top of the list. Various seasonal activities can increase your risk of back pain, but some are more common than others. These include:

Decorating and lifting

Stringing your home with holiday lights, reaching overhead to place ornaments, and lifting heavy presents all involve repetitive motions that can strain your muscles and place undue pressure on your spinal discs. 

Shopping

Shopping often involves long hours of walking and standing. Without regular breaks to rest, these activities can wear you out, affecting your posture and gait (how you walk). 

Even if you shop online, sitting at a computer or hunched over a smartphone can take a toll on your neck and back.

Travel

Many people travel over the holiday season. Whether you’re taking a plane or going on a road trip, hours of sitting can strain your back and worsen underlying issues, like sciatica.

Hosting 

Get-togethers are fun and a great way to catch up with loved ones, but hosting isn’t easy for the spine. Cooking, cleaning, and standing for hours can leave your back feeling stiff and painful. 

4 tips for keeping your back safe this holiday season

The good news is that holiday-related back pain doesn’t have to happen. Here are four simple steps you can take to keep your spine mobile and healthy into the new year:

1. Lift smart

Whether you’re dragging a Christmas tree back to the car or taking decorations out of storage, you’ll likely be doing some lifting this holiday season. When you do, make sure to practice good lifting form. 

Specifically, bend at your knees, keep objects close to your body, and lift with your legs, not your back. If something’s too heavy to lift on your own, ask for help. Trying to strong-arm a heavy object only increases the risk of injury.

2. Incorporate regular stretching

Stretching is one of the most effective ways to relieve and prevent back pain. It improves circulation, reduces stiffness, and helps keep your spine mobile. 

If you’re going on a long trip or spending lots of time shopping, take a stretch break every hour or two. Arm circles, hamstring stretches, and lying torso rotations are all great places to start.

3. Stay active

If your back hurts, exercising probably isn’t at the top of your priority list. However, it’s one of the best ways to keep your spine strong and flexible. There’s no need to push yourself. Gentle exercises like walking or a back-friendly yoga routine can help you feel your best.

4. Wear supportive shoes

High heels and boots may look stylish, but wearing them for extended periods can affect your posture and place excess pressure on your back. To protect your back, wear shoes with proper arch support, plenty of cushioning, and a heel that isn’t too high.

We can help keep your back healthy over the holidays

If you have a history of holiday-related back pain, schedule an appointment at Sunshine Spine and Pain Specialists, PLLC. 

After a comprehensive evaluation and a conversation about your symptoms, we can make personalized treatment recommendations. That might include physical therapy, regenerative medicine, or alternative treatments. The goal is to help you stay mobile and pain-free.