How to Keep Your Spine Healthy During the Holiday Season

Ah, the holidays. That wonderful time of year filled with good food, travel, shopping, family gatherings, and maybe… a little too much sitting, lifting, or stressing. I love this season as much as anyone (especially the food 😋), but it’s also the time when I tend to see more sore backs, stiff necks, and “I think I just tweaked something wrapping gifts” kind of visits.

Let’s face it: your spine doesn’t take a holiday.

So, let’s talk about how to keep it happy and healthy all season long.

1. Watch Your Lifting (Even if It’s “Just” a Gift)

Whether you’re hauling boxes out of storage, loading luggage, or dragging a tree through the door, your body still counts it as lifting.

Here’s the trick:

• Bend with your knees, not your back. Keep the item close to your body.

• Avoid twisting while lifting. Turn with your feet, not your spine.

• Ask for help. Even if you think you can handle it.

Your spine is strong, but it’s not indestructible. Treat it with care and it’ll return the favor.

2. Don’t Let the “Food Coma” Win

We all love a good meal, but those long hours of sitting, especially in squishy couches or hard dining chairs, can wreak havoc on your lower back.

Try this:

• Set a “move reminder.” Get up every 30–45 minutes to stretch or walk.

• Stay hydrated. Water keeps your discs healthy and helps prevent stiffness.

• Avoid slouching (especially during that post-dinner Netflix marathon).

Pro tip: Even small posture breaks add up big time for spinal health.

3. Travel Smart (Your Spine Will Thank You)

Long car rides or flights can leave you stiff and achy before you’ve even unwrapped your first gift.

My go-to travel hacks:

• Use a small pillow or rolled-up jacket for lumbar support.

• Stretch every hour. Your future self will love you for it.

• Engage your core when lifting luggage. Your abs and spine are teammates.

And when you finally arrive, don’t immediately crash on the couch. A few minutes of movement will help your body adjust.

4. Stress Less, Move More

I know, easier said than done during the holidays. But stress is sneaky. It tightens your shoulders, stiffens your neck, and can even trigger headaches and back tension.

Here’s what I tell my patients (and practice myself):

• Take 10 deep breaths before reacting to that holiday chaos.

• Stretch out daily. Even 5 minutes can reset your body.

• Keep moving. Go for a walk after meals or turn decorating into a mini workout.

Your spine loves motion. It’s literally built for it.

5. Don’t Wait Until You’re in Pain

The holidays can push your body harder than you realize. Carrying shopping bags, sleeping on different beds, or just the stress of it all adds up. Don’t wait for your back to flare up before giving it some care.

Come in for a wellness adjustment before things build up. I like to say:

👉 We first need to catch up to the problem, and once we catch up, we need to keep up with it.

A little maintenance now can save you from a lot of discomfort later and help you actually enjoy your holiday season instead of limping through it.

Final Thoughts

Your spine is the foundation of your movement, and movement is what keeps you feeling alive, capable, and joyful. Whether you’re wrapping gifts, road-tripping to see family, or just taking a moment for yourself, remember: your body deserves a little attention too.

✨If you haven’t had your pre-holiday tune-up yet, now’s the perfect time. Book your appointment today.

Stay merry, stay mobile, and I’ll see you in the office.

Dr. Chad