Many common holiday activities can cause back, neck, and joint injuries which can make Christmas unpleasant and drain the joy out of the season.

Back pain is one of the most common reasons why a patient may come to see Chattanooga Non-surgical Orthopedics. 8 in 10 people in the United States will struggle with chronic back pain — and between raking leaves, shoveling snow, and lifting luggage for holiday travel, wintertime can seriously exacerbate these issues in those who already have them. Here are three tips to reduce back pain so you can safely give your back a holiday this season:

Remember Posture

Considering your spine on a day-to-day basis — whether you’re standing or sitting — can make a huge difference when it comes to back pain. If you’re used to slouching in front of a computer or bending to pick up objects often, it’s very likely that you’ve developed some postural habits that are damaging your spine and its surrounding muscles. When you’re sitting, be sure that your spine is upright against the back of your chair, your feet are on the floor, and your shoulders are relaxed. If you need some support for your lumbar (lower back) region, try placing a small pillow behind you while you sit.

Adjust Sleeping Positions

A number of orthopedic conditions can be irritated during sleep movement or by sleep position, and back pain is no exception. While you may not have total control over where your body goes while you’re asleep, you can set yourself up for comfort and support by laying down on your side and placing a pillow between your knees. It’s also worth making sure that your mattress is giving you the support you need — if not, it may be time to think about investing in a new one that has been effective for others with back pain.

Consider Low-Impact Exercises

Your first instinct when stricken with back pain may be to immobilize yourself, lying in bed or in a chair to avoid irritating your spine further. This is actually the opposite of what’s best for your back, and it won’t help you relieve your pain in the long term. Exercise to relieve back pain — like yoga, walking, water aerobics, and others — can help you build flexibility and strength, both of which can relieve pain in your spine. Be sure not to rush into it, though! If you’re in pain, start slow, and make sure you’re moving with care.

Ultimately, if you’re living with chronic back pain, it’s important to see a physician who specializes in caring for the spine so that the underlying source may be diagnosed. At Chattanooga Non-surgical Orthopedics, our team is here to provide our patients with long-term relief- not just symptom relief. Call for an appointment today! 423-499-0003.

And have a wonderful, safe, and merry Christmas from all of us! #bestinchattanooga