The holidays are a wonderful time of year filled with celebrations, family gatherings, delicious food, gift-giving, and cherished traditions. But amid all the merriment and magic, the season can also bring its fair share of stress and physical strain. Between the shopping marathons, party preparations, traveling, extra baking and cooking, and hauling of decorations, it’s easy for your health and self-care to get shuffled to the bottom of the festive to-do list.
Unfortunately, this dizzying array of seasonal activities can put extra stress on your body and mind, leading to increased aches, pains, stiffness, and tension – especially in your back, neck and shoulders. Your healthy habits like regular exercise, nourishing meals, and restorative sleep can get derailed, leaving you more vulnerable to illness and injury. And if you’re already struggling with chronic pain, the added stress can trigger debilitating flare-ups that put a damper on your holiday spirit.
But don’t resign yourself to a season of discomfort or let pain steal your joy this holiday! As your trusted chiropractor, we want to share some practical tips and strategies to help you protect your spinal health, minimize pain and tension, and reduce your overall stress levels during this busy time of year. By taking proactive steps and making small, mindful changes, you can give yourself the gift of a healthy, happy holiday season. Implement these 5 tips to make this year your most pain-free, stress-free holiday yet!
1. Be Mindful of Your Posture While Shopping and Wrapping Gifts
The holidays often involve extended periods of standing – whether it’s waiting in long checkout lines or browsing countless store aisles in search of the perfect gift. Maintain proper posture by keeping your shoulders back, your spine tall, and your weight evenly distributed on both feet. Avoid locking your knees or hunching forward. Take periodic stretch breaks, especially if you start to feel stiff. You might do some simple neck rolls, shoulder shrugs, or gentle hip twists.
When doing your online shopping from home, be sure your workstation is ergonomically optimized. Sit in a chair (not slouched on the couch) with your low back supported, and position your screen at eye level so you’re not straining your neck. Ensure your elbows are bent at 90 degrees and your feet are supported on the floor or a footrest. Take standing breaks every 30 minutes at minimum to move around and reset your posture.
Gift wrapping is another sneaky holiday activity that can take a toll on your back. Rather than hunching over on the floor surrounded by a sea of bows and ribbon, sit up straight at a table or countertop. Position your wrapping supplies within close reach to minimize excess twisting, reaching, or awkward positions. Consider a standing desk or wrapping station to vary your posture. Stretch your spine between gifts and admire your handiwork!
2. Use Proper Body Mechanics When Decorating
Transforming your home into a winter wonderland can be a physical feat. Hauling heavy boxes of decorations out of storage, wrestling the tree into the stand, stretching to hang lights and garland, climbing up and down ladders – it’s basically a holiday obstacle course for your spine!
Use proper body mechanics and safe lifting techniques to minimize strain and injury risk. When lifting heavy boxes or objects, bend from your knees and hips rather than rounding your lower back. Keep the object close to your body and avoid twisting. It’s always better to make extra trips than to overload yourself. Break up decorating tasks over multiple days rather than powering through hours of reaching, twisting, climbing, and lifting all at once.
Don’t hesitate to ask for help, especially with awkward or heavy items like the tree. While on ladders, have someone support the base and avoid over-reaching – it’s better to climb down and reposition the ladder. Take frequent breaks to stretch tense muscles, like your hamstrings, hip flexors, chest and shoulders. A few minutes of targeted stretching can help you reset and ward off next-day soreness.
3. Travel Comfortably and Take Movement Breaks
Traveling to see loved ones is a cherished holiday tradition, but extended periods of sitting while in transit can leave you stiff, sore, and cranky by the time you arrive. On road trips, schedule pit stops every hour or two to get out and stretch. Moving your body will improve circulation and keep muscles from tightening up. Walk briskly for a few minutes, then perform stretches like gentle spinal twists, runner’s lunges, and seated cat/cow poses.
On flights, book an aisle seat so you can easily get up for short walk breaks without disturbing your row mates. While seated, maintain good posture – sitting up tall, supporting your lumbar spine, and avoiding crossed legs. Keep your shoulders relaxed and perform seated stretches like ankle circles, glute squeezes, and shoulder blade pinches. Once you arrive at your destination, give yourself time to relax and settle in before jumping into vigorous activities.
4. Prioritize Daily Self-Care and Stress Management
More than any other time of year, the holidays require us to be intentional about self-care. Don’t let your healthy routines slip in the hustle and bustle. Block off non-negotiable time for physical activity most days, even if it’s just a brisk walk, yoga flow, or living room dance party. Exercise is a potent stress-reliever and pain fighter.
The holidays can also shortchange us on sleep as we burn the candle at both ends. Protect your sleep like the precious resource it is, aiming for at least 7-8 hours per night. Adequate, high-quality sleep is critical for tissue healing, stress resilience, and keeping pain levels manageable. Limit alcohol and large meals close to bedtime, and practice a soothing wind-down routine to ease into restful slumber.
Despite your best efforts, holiday stress is somewhat inevitable. How you manage that stress makes all the difference in your pain and overall wellbeing. Carve out daily moments of stillness and calm to quiet stress and tension, like meditation, journaling, or reading a good book. Practice deep breathing – inhaling fully and exhaling slowly – to trigger your body’s relaxation response. Small acts of self-care sprinkled throughout the day can help you stay grounded and centered.
5. Give Yourself the Gift of a Chiropractic Adjustment
Chiropractic care is like a secret weapon to have in your holiday survival toolkit. Getting adjusted is one of the best gifts you can give your hardworking spine this season. Adjustments alleviate painful misalignments, reduce pressure on nerves and discs, release muscle tension, quell inflammation, and restore your spine’s healthy range of motion.
Proactively getting adjusted during this busy season can help you enter the holidays in a state of optimal spinal health and function. You’ll be better equipped to handle the physical and emotional demands of the season with less pain and stiffness holding you back. Plus, you’ll have an ally on your side to help you navigate any aches or pains that do arise.
We want to be your partner in helping you have your healthiest, happiest holiday season yet. Let us help you feel and function at your best with person-centered, detail-oriented chiropractic care tailored to your unique needs and goals. Our expert team is passionate about helping you unlock your best health from the inside out.
If you’re ready to give yourself the gift of a pain-free, joy-filled holiday, we invite you to schedule an appointment at our office. Contact us today to find a time that works for you. We look forward to helping you finish this year strong and start the new year feeling aligned, refreshed, and unstoppable!
For More Information
We would be happy to answer any questions you have about this article, general spinal health or your specific situation. To discuss your symptoms and concerns call (208) 656-8883.
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Orchard Chiropractic
160 E. Valley River Drive #3
Rexburg, Idaho 83440
How We Are Different
Dr. Orchard is a unique Rexburg chiropractor who specializes in difficult cases that have not responded to other care. All treatment plans are highly individualized based on your specific history, needs and goals.
Areas We Serve
We are located in Rexburg and serve the communities that reside in zip codes 83440, 83460, 83442, 83448, and 83445. However, we see patients from a large radius around Rexburg which include Brigham Young University, Rigby, Sugar City, and St. Anthony because of the unique, customized treatment options we offer.