Oh, My Aching Back: Why the Holidays Can Cause Back Pain (and How to Stay Merry Anyway)

The holidays are a time for family gatherings, festive fun, and cookies in the oven. Unfortunately, for many people, it’s also the season for a less cheerful companion — back pain. If you’ve ever bent over to plug in a string of lights and heard more crackling than the logs in the fire, you’re not alone.

Let’s take a look at some of the surprising ways the holidays can sneakily sabotage your spine, how to avoid and manage the pain, and when it might be time to call in a professional elf (a.k.a. your iSpine clinic).

Surprising Ways the Holidays Can Lead to Back Pain

We tend to think of back pain as something that comes from heavy lifting or bad posture, but the holidays introduce a whole new set of back-breaking traditions.

The Wrapping Paper Workout

Who knew wrapping gifts required such calisthenics? You’re sitting cross-legged on the floor, twisting and bending to grab tape, scissors, and paper, all while trying to keep the cat from eating the ribbon. Twenty presents later, your spine feels like it’s auditioning for The Nutcracker.

Why it hurts: Long periods of sitting on hard floors, combined with awkward reaching and twisting, strain the muscles and ligaments in your lower back.

Decking the Halls (and Twisting Your Spine)

Reaching up to hang decorations, climbing ladders to string lights, and carrying boxes of ornaments from the attic—all perfectly festive, all perfectly terrible for your back.

Why it hurts: Repetitive overhead reaching, sudden twisting, or lifting heavy boxes without good posture can overtax muscles that haven’t seen this much action since last year’s decorations came down.

The Great Travel Adventure

Planes, trains, and long car rides: they get you where you’re going, but they also compress your spine. Sitting for hours without moving reduces circulation to your back muscles and joints, making everything feel tight and sore when you finally unfold yourself at Grandma’s front door.

Why it hurts: Prolonged sitting increases pressure on the lower back discs, and hauling heavy suitcases adds insult to injury.

The Kitchen Marathon

Holiday cooking is a labor of love—but also literal labor. Hours of chopping, stirring, kneading, and dishwashing can lead to the dreaded “cooking hunch.”

Why it hurts: Leaning forward over a counter pulls on your lower back muscles, and standing in one spot for too long fatigues your core and legs.

Stress (a.k.a. the Invisible Weight)

Even without the physical exertion, the holidays can be stressful — and stress has a way of showing up in the body. Tight shoulders, clenched jaws, and shallow breathing can all contribute to muscle tension and poor posture.

Why it hurts: Emotional tension increases muscle tightness and decreases pain tolerance, meaning even minor strains can feel worse when you’re stressed or anxious.

How to Avoid and Manage Holiday Back Pain

Don’t worry—you don’t have to choose between back comfort and festive cheer. With a few smart habits (and just a dash of laziness), you can protect your spine and still get everything done.

Lift Like Santa

When hauling those boxes of decorations or gifts, remember: bend your knees, not your back. Keep the item close to your body and avoid twisting while lifting. If it’s too heavy, ask for help — or better yet, delegate to someone with younger bones.

Make Gift Wrapping an Ergonomic Event

Set up a wrapping station on a table rather than the floor. Alternate between sitting and standing, and keep your supplies within easy reach. Your spine will thank you, and you’ll still have enough energy to make your bows Insta-worthy.

Move It or Lose It (Literally)

When traveling, try to move every 30–60 minutes.

• On planes: stand and stretch your legs when you can.
• In cars: stop for short walks.
• On trains: shift positions and stretch your arms and back.

Even small movements keep your spine lubricated and your muscles loose. Check out our past article on traveling spine-safe.

Be Kind to Your Spine in the Kitchen

Try placing one foot on a low stool while standing at the counter — it takes pressure off your lower back. And when possible, sit for tasks like chopping vegetables or mixing batter. (It’s not laziness, it’s lumbar awareness.)

If you’re hosting, accept help. The holidays are not a one-person show — let someone else baste the turkey while you stretch your back.

Stretch Before You Sleigh

Before tackling chores or travel, warm up your body. A few gentle stretches or yoga poses (like cat-cow, child’s pose, or a gentle forward fold) can help keep your muscles supple and your joints happy.

Stress Less (or at Least Differently)

Easier said than done, right? Still, try carving out moments to breathe deeply, laugh, or just be still. Stress can make your muscles feel tighter and your pain feel worse, so consider short mindfulness breaks or walks outside. Even a few minutes of fresh air can do wonders for your mood—and your back. See our advice on managing stress around the holidays.

Bring the Heat (and Maybe the Ice)

If your back does start to ache, try alternating heat and cold therapy. Heat relaxes tight muscles; ice can help reduce inflammation. A warm bath or heating pad in the evening might be just the ticket to unwind after a long day of merry mess.

When to Speak to a Professional

Most holiday-related back pain is mild and goes away with rest, stretching, and some good self-care. But there are times when you shouldn’t just “walk it off.”

You should reach out to an iSpine practitioner if:

• The pain lasts longer than two weeks or keeps returning.
• It’s accompanied by numbness, tingling, or weakness in your legs.
• You have pain after a fall or lifting something heavy.
• You experience new bladder or bowel issues (that’s a big red flag).

Chronic or severe back pain deserves attention — especially if it’s interfering with your sleep, mobility, or ability to enjoy the holidays.

Wrapping It All Up

Back pain may not make anyone’s holiday wish list, but with a little awareness and a few healthy habits, you can keep your spine merry and bright. Remember:

• Take breaks often.
• Don’t play hero when lifting heavy stuff.
• Listen to your body before it starts shouting.

And if you do find yourself sore after a long day of festivities, a warm drink, a heating pad, and a good laugh are all excellent medicine. (Well, maybe not medical medicine, but they certainly don’t hurt.)

If you’re struggling this season, iSpine would love to help develop the perfect pain management plan for you—the best first step is setting up a consultation.