Now that November is here, the holidays are quickly approaching, and with them come shopping, decorating, and more. These and other seasonal activities may not seem particularly strenuous, but if you aren’t careful, they can increase your risk of back pain and mobility issues. In fact, 50% of Americans say they experience pain during the holidays, with back pain being high on the list.
At The Clinic Houston Chiropractic in Katy, Texas, chiropractor Michael Shiha, DC, loves helping patients live and move comfortably. Here are his top five tips for preventing back pain over the holiday season.
Holiday decorations are a fun way to bring your home to life, but they’re often stored in large, heavy boxes that can be challenging to move. Whenever you need to get something out of storage, make sure you do so carefully. Bend at your knees instead of your waist and hold the object close to your body. If an item is too heavy or awkwardly shaped, ask for help.
Don’t rush the process. Take your time and incorporate plenty of breaks. Working too quickly can strain muscles and spinal discs and increase your risk of injury.
Long airplane and car rides are staples of the holiday season, but sitting for extended periods puts pressure on your spinal discs and weakens muscles. You may not be able to avoid travel altogether, but you can take steps to reduce your risk of back pain.
Dr. Shiha recommends packing a lumbar support pillow and practicing good posture. Specifically, bend your knees at a 90-degree angle, keep your feet flat on the floor, relax your shoulders, and sit up straight. Similarly, take a break at least every 1-2 hours to stand up and stretch. Light movement increases blood flow and helps prevent stiffness.
You’ll undoubtedly be wrapping presents and cooking over the next two months. To prevent back pain and stiffness, set up a comfortable workspace that supports good ergonomics, reducing your risk of poor posture.
For example, instead of setting up shop on the floor, place all your wrapping supplies on a table or counter of a comfortable height. This small adjustment prevents you from slouching or bending over for long periods.
If you’re in charge of meal prep this season, wear comfortable shoes or buy a supportive pad to stand on. Since foot pain often leads to back pain, a cushion can go a long way toward ensuring your comfort.
It’s easy to put exercise on the back burner during the hustle and bustle of the holidays. However, staying physically active is one of the best ways to support your spine.
Don’t feel like you have to exert yourself. Simply taking a short walk after meals or between get-togethers can ease stiffness and keep your spine flexible. The same goes for activities such as yoga, cycling, and swimming.
Rest is just as important as regular physical activity. Since it’s easy to burn the candle at both ends this time of year, make sure to include regular breaks in your schedule. For example, if you have a big trip planned, take the day after travel off to sleep in, read a book, or soak in the tub.
Likewise, listen to your body. If you’re hanging Christmas lights and your back starts hurting, call it a day. Pushing through discomfort may worsen your symptoms and increase your risk of injury.
If you’re preparing for a busy holiday season, routine chiropractic care can help keep your spine healthy and mobile. To learn more, call Dr. Shiha at 346-387-0622 or request an appointment online today.
