Don’t Let the Holidays Be a Pain

The change of season brings with it more than just a change of weather.  Fall and winter are often thought of as being characterized by generous spirits, family gatherings and lots of decorations – inside and out.  Unfortunately, it’s not all fun and games.  Here are five surprising reasons… noted by the large regional healthcare delivery network, Presbyterian Intercommunity Hospital (PIH Health) in CA.

• From Billy’s bulky bike and Susie’s big (and heavy) play kitchen, to hauling in the gallons of milk, bags of flour, and 25 lb frozen turkey for your parties and family gatherings, there is a lot more lifting going on this time of year. It’s important to use proper form when lifting.  Limit how much you carry at a time and don’t be too proud to ask for help with items that are large, awkward or heavy – or all three!  Whether you are lifting an item alone or with help, try to keep your feet shoulder width apart, bend at the knee, (NOT THE BACK!) and lift by straightening your knees.
• Getting your decorations to look just right can be trying.  But be careful, you don’t strain your back trying to reach too far or trying to lift and twist at the same time.  Better to come down the ladder, move it over to a better spot, then climb back up.  Be aware of the weight of your decorations.  Be sure that your hanging method, as well as your own strength, is sufficient for the task.  It may also be good to do a few stretches before and after, especially if you are doing a larger quantity of decorations that involve repetitive movement.
• It’s no secret that traveling is very common this time of year.  If you are traveling longer distances than usual, by car, train, plane or even sitting waiting for one of these, take a moment to stand up and stretch often.  It might add a few minutes to your travel time, but arriving without a stiff back will be worth it!  If you are on a plane and cannot stand, alternately tensing up and relaxing your leg muscles can help ward off stiffness.
• Financial concerns, hectic schedules, family tensions, missing loved ones and finding the right gift are among the top stressors for the holidays.  In fact, according to a poll by the American Psychological Association, 89% of adults polled between Nov 14-16, 2023, reported stress over these and other holiday related issues.  When stressed, the body tends to tense up, which can lead to pain, especially in the back, neck and shoulders.  Your mental and physical health will benefit from maintaining your normal stress management techniques.  And this may be a good time to try some new techniques!
• Isn’t relaxation supposed to help back pain?  Yes, and it can.  However, excessive laying around can cause tension to build up in the back and hips, leading to pain.  On the other hand, mixing in some activity with relaxation can do the mind and body a world of good.  Take a short walk or do some stretches during your favorite movie.  You’ll be glad you did.

This is great for the general public.  But what about those who are already dealing with chronic pain before the holidays and now must deal with these added issues?  While those with chronic pain do have some added challenges, there are things that may help.

• Can cold weather really cause joint pain?  Researchers haven’t determined an exact cause/effect relationship, however there are some studies that have confirmed a connection as well as an abundance of anecdotal evidence that colder temperatures increase pain for some people.  You cannot control the weather, but there are ways to combat the effects. Change things up by using stationary bikes, stairways, walking on a treadmill, or in a mall, or trying yoga or Tai Chi to get moving while staying warm.
• Make Plans. Keeping a completely normal routine during the holidays.  But by looking at your calendar and planning, you can make realistic choices to keep pain at bay.  Determine which of your regular self-care activities like exercise, rest, nutrition and seeing your chiropractor has the greatest benefit.  Then schedule accordingly.  By knowing and listening to your body you can make plans that allow you to feel as well as you can and give you the best chance to enjoy the events that are most important to you.
• Work with your family/friends. Part of the joy of the holidays is in sharing time with others.  Pair up with someone to “divide and conquer” tasks or simply to be there for support and help with the lifting (physically and metaphorically).
• Change up the transportation plan. Know your limits.  Consider taking multiple cars to an event so you can leave if you are getting tired, but the rest of your party can stay longer. Or just call a cab or rideshare home and let them follow when they are ready.
• Enjoy yourself! Remember the holidays are about time with friends and family.  Don’t let yourself get so bogged down in what you can’t do that you don’t enjoy what you CAN do.

The holiday season can be busy and sometimes even stressful, but there are things you can do to stay healthy and enjoy it more. Start by looking at your time, health, and energy so you can focus on the events and traditions that mean the most to you. Don’t forget to take care of yourself! Getting enough rest, eating well, and visiting your chiropractor can help prevent the aches and pains that winter can bring. Regular chiropractic care can also help manage ongoing or chronic pain issues and keep you feeling your best. If you do get hurt, seeing your chiropractor quickly can stop things from getting worse and help you heal faster. By making your health a priority, you can enjoy the holidays feeling strong, happy, and ready to celebrate.

 

Sources:

Presbyterian Intercommunity Hospital (PIH Health). Five Surprising Ways the Holidays Cause Back Pain. December , 22, 2022. https://www.pihhealth.org/wellness/articles/five-surprising-ways-the-holidays-cause-back-pain/ Accessed 12/5/24

American Psychological Association. Even a joyous holiday season can cause stress for most Americans. November 30, 2023. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress Accessed 12/5/24

Houston Methodist. Why Does Joint Pain Get Worse in Winter?. November 22, 2024. https://www.houstonmethodist.org/blog/articles/2024/nov/why-does-joint-pain-get-worse-in-the-winter/ accessed 12/5/24

Orr, Amy, US Pain Foundation. Tips for surviving the holidays with chronic pain https://uspainfoundation.org/blog/tips-for-surviving-the-holidays-with-chronic-pain/ accessed 12/5/24