December sneaks up on the spine before it sneaks up on the calendar. Between hauling suitcases through the airport, loading the car for a trip to see family, and spending an evening hunched over a coffee table wrapping gifts, our North and South Austin offices see the same pattern every year: patients showing up in early December with a stiff low back or a tight neck they cannot quite trace back to one single thing.
Why the Holidays Are Rougher on Your Back Than You Think
None of these tasks look dangerous on their own. A suitcase, a few boxes, an hour of wrapping paper — it does not feel like a workout. But repetitive bending, twisting to load a trunk, and sitting on the floor hunched over presents for an extended stretch all put sustained, awkward load on the same muscles and joints, often right after weeks of holiday schedule disruption to normal movement and sleep.
That combination of poor positioning and repetition is a common trigger for the back pain we treat year-round — December just concentrates several of its usual causes into a few busy weeks.
Packing and Traveling Without Straining Your Back
- Lift suitcases and boxes with your knees, not your back, and keep heavy items close to your body rather than reaching out to grab them
- Use a rolling bag or cart whenever the airport or parking garage allows it instead of carrying a heavy bag on one shoulder
- When loading a trunk, slide items in rather than lifting and twisting at the same time — that twist-while-lifting motion is one of the fastest ways to strain a low back
- On a long drive, stop every couple of hours to get out, walk, and stretch rather than sitting in the same position the whole trip
Surviving the Wrapping Marathon
- Wrap gifts at a table or counter instead of sitting on the floor for a long stretch — floor-level wrapping keeps your back in a rounded position for far longer than it should be
- Take a short break every 20 to 30 minutes to stand up and stretch your low back and shoulders
- Keep supplies within easy reach so you are not repeatedly twisting to grab tape or scissors from across the room
The Family Gathering Factor
Travel and wrapping are not the only culprits. A lot of December strain shows up around the gathering itself: hauling folding chairs and card tables out of storage, standing at the stove for hours preparing a big meal, or sleeping on an air mattress or unfamiliar couch at a relative’s house for several nights in a row. Each of those on its own is minor, but stacked together over a two-week stretch, they add up to more physical stress than most people expect from what is supposed to be a relaxing season.
If you are hosting, try to break up kitchen time with short standing breaks rather than staying planted in front of the stove for a full afternoon, and ask for help moving heavy furniture or storage bins instead of handling it solo. If you are traveling to someone else’s home, bringing your own pillow can make a bigger difference than it sounds like — an unfamiliar mattress combined with an unfamiliar pillow is a common reason people wake up with neck pain a few states from home.
When It Is More Than Normal Holiday Soreness
A little stiffness after a long travel day is common. But sharp pain, a low back ache that lingers more than a couple of days, or numbness or tingling down a leg or arm points to something beyond ordinary strain. Those symptoms respond well to a proper evaluation under our back pain treatment program rather than pushing through the rest of the season and hoping it settles on its own.
Start the New Year Feeling Better, Not Worse
A few small changes — how you lift, where you wrap, and how often you take a break — can be the difference between an easy December and one spent icing your back on the couch.
New patients can currently get their first visit for $97 (a $297 value). Claim the offer or book an appointment at our North or South Austin office before the holiday rush catches up with your back.
References:
- American Chiropractic Association, safe lifting and carrying guidance — acatoday.org
- American Academy of Orthopaedic Surgeons, travel and posture tips — orthoinfo.aaos.org