The holiday season is full of excitement and activities — shopping, decorating, cooking, and visiting family and friends. However, these festive activities can sometimes strain your spine if you are not careful. According to the U.S. Consumer Product Safety Commission:
On average, there are about 160 Christmas decorating-related injuries each day during the holiday season, with over 40% of the incidents involving falls. In the 2022 holiday season (Nov. 1, 2021 – Jan.31, 2022), about 14,800 people were treated in hospital emergency departments due to holiday decorating-related injuries.
With these Holiday Tips for a Healthy Spine, you can enjoy a pain-free Thanksgiving and Holiday Season and protect your spine from seasonal stresses. Here are some helpful ways to keep your spine healthy and aligned throughout the holiday season.
1. Shop Smart for Your Spine
Holiday shopping can be a lot of fun, but carrying heavy bags for lengthy periods can take a toll on your back. Follow these Holiday Tips for a Healthy Spine when shopping:
- Use a Cart or Make Frequent Bag Drops: Try not to carry everything at once. Use a shopping cart or return items to the car in multiple trips.
- Use Crossbody Bags: These bags help distribute weight more evenly than single-shoulder bags.
- Lift Properly: Bend at your knees, not your waist, when lifting heavy items, and hold items close to your body to minimize strain.
2. Decorate with Your Back in Mind
Whether preparing a beautiful table for Thanksgiving dinner or setting up holiday decorations, these Holiday Tips for a Healthy Spine can help protect you from strain:
- Avoid Overreaching: Use a sturdy step stool instead of stretching too far for those high spots.
- Take Stretch Breaks: Decorating can be a lengthy process, so pause every 20-30 minutes to stretch your back.
- Get Help with Heavy Items: Whether moving a large centerpiece or rearranging furniture, ask for assistance to avoid awkward lifting alone.
3. Keep Your Spine Comfortable While Traveling
If you are traveling for Thanksgiving or Christmas, long periods of sitting in the car or on a plane can leave your back stiff and sore. Here are some Holiday Tips for a Healthy Spine for travel:
- Take Frequent Breaks: If driving, stop every hour or two to stretch and walk around.
- Bring Lumbar Support: Pack a small pillow or rolled-up towel to support your lower back and align your spine.
- Mind Your Posture: Avoid slumping or twisting in your seat and keep both feet on the floor to minimize spine strain.
- Use a Neck Pillow:A neck pillow supports your neck and helps keep your spine aligned, reducing strain and helping you stay comfortable during long flights or car rides.
4. Take Precautions in the Kitchen
Thanksgiving cooking can mean extra hours spent in the kitchen, which can sometimes be hard on your back. Protect your spine with these Holiday Tips for a Healthy Spine while cooking:
- Use an Anti-Fatigue Mat: Placing one underfoot can reduce the pressure on your lower back.
- Mind Your Posture: Standing at the counter for prolonged periods can stress your spine, so stand straight, engage your core, and take breaks as needed.
- Lift with Care: Avoid lifting heavy pans, pots, or even a turkey by yourself. Always bend at the knees, not the waist, when lifting.
5. Fuel Up with Foods and Drinks to Support Your Spine
What you eat can impact your spine health. Fueling your body with nutritious foods can help reduce inflammation and prevent back pain. Keep these Holiday Tips for a Healthy Spine in mind:
- Stay Hydrated: Drinking water keeps your spinal discs hydrated and supports flexibility.
- Limit Sugar and Caffeine: Although it is tempting to indulge, too much sugar or caffeine can lead to inflammation, which may worsen back pain.
6. Prioritize Chiropractic Care This November
Amid your Thanksgiving preparations and travel, chiropractic care can keep you aligned and help manage added seasonal stress.
- Preventative Care: Regular adjustments can help prevent pain from creeping up during holiday activities.
- Stress Relief: Chiropractic care can alleviate muscle tension and stress, helping you feel comfortable and relaxed for family gatherings.
Enjoy a Comfortable and Relaxed Thanksgiving
By following these Holiday Tips for a Healthy Spine, you can keep your back in top shape and fully enjoy November’s festivities. Remember, taking care of your spine now will allow you to focus on the joy of time spent with loved ones. And as always, feel free to reach out to us to keep your spine healthy and aligned through the season’s busyness and beyond.
Wishing you a wonderful Thanksgiving and a holiday season full of comfort and good health!
Dr. Craig Strickland, DC
Carolina Rehab & Physical Medicine Center
1539 Highway 17, Little River, SC 29566