Back pain? Modify these activities for a pain-free holiday season

The Holiday Season can be rough on your back. The preparations, such as lifting heavy stuff, moving furniture, decorating the tree or sitting on a plane for hours, can cause back ache and make you experience pain over the holidays. We know how important is to celebrate the festive season with your family and friends, WITHOUT experiencing pain. Here are the steps you should take to prevent an aching back.   

Screenshot 2018 12 20 at 14.37.49 - Back pain? Modify these activities for a pain-free holiday season

  1. Putting up decoration

Decorating the tree and your home with festive lights and all the ornaments surely will bring some magic to your home and look stunning. However, don’t hesitate to ask for help when there are the heavy boxes filled with ornaments and decorations that need to be carried and lifted. If you will plan climbing a ladder and stringing the lights on, there is no doubt you should stretch your back before and after, as all the activities which include bending and twisting may affect your back. Warming up your back muscles can avoid a back pain.

2. Long airplane or car trips

Traveling may be very hard on your back, especially when there is a really long-distance trip. Sitting down for prolonged periods of time is one of the leading causes of back pain. What to do then? If you will take a flight, consider to bring a small pillow for extra lumbar support. Additionally, stand up a few times, walk around and stretch during your flight – this will definitely help your back. During car trips, plan multiple stops. Take a break and plan rest stops regularly. Changing your back position and stretching your legs on a short walk can prevent a lot of pain in the long run.

If you end up injuring your back during the holidays, do not hesitate to excuse yourself to ice or heat your back to prevent it from getting worse. If it doesn’t get better and you realize your pain is worsening, go to the doctor! Or if you are spending your holiday in South Florida, consult our spine surgeon in Palm Beach County.

3. Waiting in lines

Before the Holiday Season starts, you will most likely be spending a lot of time waiting in lines, whether that will be waiting in the checkout line at the airport, or at the supermarket. All that standing can hurt your back. Stretching in line may feel silly, but you should keep moving as much as possible and changing position. Here are some subtle movements you can do: tie or re-tie your shoes; take off, or put on a jacket; and stretching during all of those movements. What’s also important is avoiding pointlessly using your phone as the forward bent neck position of looking down at your phone can cause neck pain and affect your back.

Learn more about Dr. Matthew Hepler – Spine Surgeon Palm Beach County

Dr. Hepler is an adult and pediatric orthopedic spine surgeon. He treats all conditions of the cervical, thoracic and lumbar spine, and also provides spinal stenosis treatment in Delray Beach and Fort Lauderdale. Additionally, he provides non-operative treatment options, such as pain medications, steroid injections, and physical therapy, as well as operative treatments, including both minimally invasive techniques and complex reconstruction. If you would like more information about spine surgeon Palm Beach County, please Contact Us.


The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.