How to Prevent Back Pain During the Holidays – And What to Do for Immediate Relief

The holiday season is meant to be joyful, but for many people it also brings an increase in back and neck pain. Long drives, uncomfortable beds, extra sitting, lifting heavy luggage or boxes, stress, and disrupted routines can all strain your spine.

As your chiropractor, I want you to enjoy the holidays pain‑free — even while the clinic is closed for a short break. Below you’ll find practical, evidence‑based tips to prevent back pain during the holidays, as well as safe, effective strategies to get immediate relief if pain flares up before you can book your next appointment.

How to Prevent Back Pain During the Holidays

1. Be Smart When Lifting and Carrying

Holiday activities often involve lifting — suitcases, gifts, groceries, or even grandchildren.

Do this instead:

• Bend at your hips and knees, not your waist

• Keep the item close to your body

• Avoid twisting while lifting

• Exhale gently as you lift to reduce spinal strain

Tip: If it feels heavy, it is heavy. Ask for help.

2. Protect Your Back While Traveling

Long car rides or flights place prolonged stress on the spine.

Travel tips:

• Use a small rolled towel or lumbar cushion behind your lower back

• Stop every 60–90 minutes to stand, stretch, and walk

• Adjust your seat so hips are slightly higher than knees

• Avoid sitting on thick wallets or uneven surfaces

3. Maintain Gentle Movement (Don’t “Hibernate”)

A sudden drop in activity can stiffen joints and tighten muscles.

Daily movement ideas:

• Short walks after meals

• Gentle stretching in the morning and evening

• Light mobility exercises instead of intense workouts

Remember: motion is lotion for the spine.

4. Be Mindful of Sleep Positions and Beds

Sleeping on unfamiliar mattresses can aggravate back and neck pain.

Sleep support tips:

• Side sleepers: place a pillow between your knees

• Back sleepers: place a pillow under your knees

• Avoid stomach sleeping if possible

• Use a towel roll under your neck if pillows are too flat or too high

5. Manage Stress (Your Spine Feels It Too)

Emotional stress causes muscle tension, shallow breathing, and postural strain.

Simple stress resets:

• Slow nasal breathing (4 seconds in, 6 seconds out)

• Short walks in nature

• Stretching while breathing deeply

What You Can Do Immediately for Back Pain Relief

(Before You Can See Your Chiropractor)

1. Use Ice or Heat Correctly

• Ice: Best for new or sharp pain, inflammation, or flare‑ups (10–15 minutes)

• Heat: Best for muscle tightness and stiffness (15–20 minutes)

Never apply directly to the skin.

2. Try These Gentle Relief Stretches

Perform slowly and pain‑free:

• Knees‑to‑Chest Stretch – relieves lower back pressure

• Cat‑Cow Movement – improves spinal mobility

• Seated Forward Fold – eases tight back muscles

• Neck Side Bends – releases upper tension

Stop if pain increases.

3. Modify Your Posture Immediately

Poor posture is one of the fastest ways to worsen pain.

Posture reset:

• Sit tall with feet flat on the floor

• Keep screens at eye level

• Relax shoulders down and back

• Avoid slouching on couches for long periods

4. Stay Hydrated

Dehydration reduces disc hydration and muscle elasticity.

Aim for steady water intake throughout the day, especially when traveling or consuming more caffeine or alcohol.

5. Avoid “Pushing Through” Pain

Pain is a signal, not a weakness.

If something aggravates your back:

• Stop

• Modify the activity

• Rest briefly and apply ice or heat

Ignoring pain often leads to longer recovery times.

When to Seek Professional Help

If you experience any of the following, seek medical care promptly:

• Pain worsening despite rest

• Numbness, tingling, or weakness in arms or legs

• Pain after a fall or accident

• Loss of bladder or bowel control

We’ll Be Back Soon

Our clinic will be closed for a short holiday break, but your spine doesn’t take a vacation. Use the tips above to stay comfortable and mobile during the holidays.

Appointments will resume in early January 2026 — and we’ll be happy to help you start the new year aligned, moving well, and pain‑free.

Wishing you a healthy, relaxed, and joyful holiday season.

Dr Ron van As