The holiday season is already here, which means you may be dealing with more stress than usual. From holiday shopping and shoveling snow, to spending hours in the kitchen preparing a holiday meal, back pain is something that may hold you back from enjoying the holiday season.
If you suffer from back pain, there are several precautions you will need to take to avoid back pain during the holidays when your body is under even more stress than usual. For starters, don’t let your busy schedule of holiday parties, traveling, or shopping interfere with your regular exercise routine. If you don’t have time to make it to the gym, set some time aside at home for cardio, muscle strengthening, or stretching. It may also help to try these three great exercises that help to protect the back. Preventing back pain starts with strengthening your muscles, so muscle strengthening and stretching are extremely beneficial in your daily workout routine.
During the holidays, we also tend to indulge on more calories than usual. The average American puts on eight extra pounds over the holidays, which is a huge trigger for back pain. More weight puts a strain on your muscles and skeleton which can trigger flare-ups. Also, sugary sweets and drinks like hot-chocolate, eggnog, and alcohol cause inflammation in the body, which can make joint pain even worse. To prevent flare-ups, limit your food and alcohol intake, and don’t forget to exercise!
Due to the lack of sunlight and the indulgence in less-than-healthy foods during the holidays, many people suffer from low vitamin D levels. This can cause musculoskeletal pain, poor immune-system regulation, and poor mineralization of the bones. A lack of vitamin D can lead to chronic pain, especially if vitamin D levels are lower than 50 to 70 nanograms/milliliter. To make sure that you are getting enough vitamin D, eat more oily fish such as mackerel, herring, or take a vitamin D supplement. Vitamin D can help improve the symptoms of bone and joint pain, and even fibromyalgia.
If you will be out shopping on a cold day or enjoying an outdoor event, remember to dress warm and comfortably. Winter chills can cause neck and back pain and stiffness. Bring a thick blanket or pillow if you will be sitting outside for an extended period of time. Warm and comfortable shoes will also help to prevent a strain in your back and legs.
If you find yourself struggling with back pain during the holidays, set some time aside to heal your body. Relax in a hot bath with lavender and rosemary oil to ease muscle pain, and use heating pads whenever necessary. Or just set some time aside for relaxation and wrap yourself up in a warm blanket and watch one of your favorite holiday movies. There is nothing wrong with giving your body and mind some time to rest, especially when the snow is falling!