I really enjoy the holiday season. I love the opportunity to spend time with friends and family. Interestingly, this is also the time of year in my practice, when I see the biggest spike in back pain.
There are a whole host of reasons for this: increased stress, poor sleep, taking time off from exercise, putting on a few pounds due to all of the holiday merriment—all conspiring to cause you some holiday hurt.
If you are prone to back problems, you may have already noticed this phenomena in years past. Being aware of the problem is the best first step in preventing it.
How to Avoid Back Pain This Holiday
Keep moving. Even with all of the holiday pressures, be sure to maintain your exercise. Remember, if you rest, you rust!
A little is better than a lot. You can still enjoy holiday treats, but pay attention to how much. If you know you will be tempted at a party in the evening, watch what you eat during the day. Remember, moderation is your friend.
Defend your rest. Late parties, early brunches, and holiday shopping after work can all take a toll on your sleep. Don't let this happen. Sleep is your time to recover and recharge. A darkened bedroom, a welcoming bed, and a reasonable bedtime can help preserve that time for rejuvenation.
Wake up slowly. In an effort to get a few extra minutes of sleep, some people will hit snooze until the last minute, then leap out of bed. This is when you're most likely to throw out your back! Give yourself a few moments to get up--gently--and stretch stiff muscles before beginning your day.
Pay attention to your body. Whether you hit the mall or use your mouse to shop, be mindful of how you're using your body. Shift the weight of your bags frequently and adjust the height of your desk chair--and get up if you've been sitting for hours.
Carve out some quiet time. Most importantly, take some time each day for yourself: deep breathing, relaxation, meditation--whatever it takes to help you find your center, and really relax. Don't let the stress of the season get you.
Enjoy a pain-free season. Happy Holidays!
Andrew Kirschner, D.O., is a board-certified physician with a private practice in Bala Cynwyd, Pennsylvania, and a consultancy in Miami, Florida. He specializes in treating individuals and couples with musculoskeletal and back pain. To learn more about his practice, please visit BackTogether.org.
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