Holiday Shopping and Back Pain: How to Protect Your Spine This Season
Holiday shopping can be one of the biggest triggers of back pain in December. Between standing in long lines, carrying heavy bags, bending to pick up items, walking on hard floors, and dealing with colder weather, your spine takes more stress during this time of year than most people realize.
At Superior Chiropractic & Rehab in Glen Carbon and Edwardsville, IL, we see a spike in back pain, disc irritation, and sciatica every December — and the good news is that most of it is preventable.
Why Holiday Shopping Leads to Back Pain
1. Prolonged Standing
Standing for long periods causes increased compression through the lumbar spine. When the muscles fatigue, people begin shifting their weight, leaning into one hip, or arching their back — all of which strain spinal joints.
2. Carrying Bags on One Side
Shopping bags placed entirely on one side of the body cause uneven loading. This leads to muscle imbalances, tightness, and irritation of the joints and discs.
3. Repetitive Bending and Reaching
During holiday shopping, people bend and twist without thinking. This repetitive forward flexion loads the discs and can worsen bulges or flare sciatica.
4. Cold Weather Increases Stiffness
Muscles stiffen when exposed to cold air, reducing blood flow and making the spine feel tight and achy.
How to Reduce Back Pain While Shopping
1. Switch Which Hand Carries Bags
Alternate hands or use a backpack so weight is more evenly distributed.
2. Take 2–3 Minute Micro-Breaks
Sit when possible, stretch your spine, or walk slowly with long strides.
3. Wear Supportive Shoes
Your foundation affects your spine. Arch support helps maintain alignment and reduces low-back stress.
4. Warm Up Before You Shop
Just 60 seconds of back extensions and hip mobility can reduce stiffness dramatically.
5. Lift With Your Legs
Avoid rounding your back when picking items up from lower shelves.
When to Seek Professional Help
If shopping increases your back pain, causes new leg symptoms, or leads to spasms that last more than 48 hours, it’s worth getting evaluated. Early care prevents December pain from dragging into January.
Back pain shouldn’t be something you “push through” during the busiest month of the year. If you’ve noticed your back getting tighter during shopping, aching in the evenings, or flaring when you stand too long, your body is telling you it needs help.
At Superior Chiropractic & Rehab, we help patients across Glen Carbon and Edwardsville, IL get rapid relief from back pain, sciatica, disc injuries, and stiffness. We take the time to find the source of your pain, restore proper movement, and build a customized plan that supports your spine all season long.
The holidays are meant to be enjoyed — not endured.
Take care of your body now so the rest of December feels better.
Schedule your appointment now.
