Thanksgiving and Back Pain: How to Stay Comfortable, Active, and Pain-Free This Holiday Season
Thanksgiving is a time for family, gratitude, and great food—but it can also be one of the worst times of year for people struggling with back pain, disc injuries, or stiffness from long periods of sitting, cooking, or traveling. At Superior Chiropractic & Rehab, we work with many patients who experience seasonal flare-ups around the holidays. The good news? A few simple habits can keep your spine healthy and help you enjoy Thanksgiving without the pain.
Why Back Pain Gets Worse Around Thanksgiving
Several holiday-specific factors can trigger or aggravate back pain:
1. Long Hours of Sitting
Road trips, flights, and hours at the dining table all place extra compression on the spine—especially the lumbar discs. Sitting increases disc pressure by up to 40% compared to standing, which can irritate disc bulges or inflamed joints.
2. Prolonged Standing While Cooking
Meal prep can mean hours leaning forward, bending, or twisting—movements that strain the lower back, facet joints, and paraspinal muscles.
3. Lifting and Carrying
Turkey pans, crockpots, grocery bags, and folding tables all create opportunities for awkward lifting. Without proper mechanics, this can stress the lumbar spine or trigger acute muscle spasms.
4. Decreased Activity
Many people move less when the temperature drops or when family events take up the day. Reduced movement leads to stiffness, poor circulation, and increased pain.
How to Prevent Back Pain During Thanksgiving
1. Keep Moving Throughout the Day
Movement is medicine—especially for disc issues. Set a reminder every 30–45 minutes to stand, stretch, or walk for 2–3 minutes. This reduces stiffness and restores blood flow to spinal tissues.
2. Use Safe Lifting Mechanics
When lifting cookware, groceries, or small children:
Keep objects close to your body
Bend at the hips and knees—not your back
Avoid twisting
Exhale as you lift
These small adjustments significantly reduce the load on your low back.
3. Support Your Spine While Sitting
If traveling or sitting at the table:
Place a small pillow or rolled towel behind your lower back
Keep feet flat on the ground
Shift positions often
Avoid sitting for long periods without movement
Good lumbar support reduces pressure on discs and helps prevent nerve irritation.
4. Take Short Walks After Eating
Post-meal walks improve mobility, digestion, and spinal hydration. Even a 10–15 minute walk can decrease inflammation and stiffness.
5. Do Gentle Extension Exercises
For many people with disc bulges, extension-based exercises offer fast relief. Try:
Standing back extensions
Gentle prone press-ups
Light hip-hinge mobility
If any movement increases pain, stop and modify.
6. Stay Hydrated
Discs need water to stay healthy. Dehydration reduces disc height and increases stiffness. Aim to drink water throughout the day—especially if you’re eating salty foods.
What to Do If You Have a Flare-Up
If your back pain spikes during Thanksgiving week:
Use ice for sharp, acute pain
Use heat for muscle stiffness
Avoid prolonged bed rest
Keep walking, even if slowly
Avoid bending forward repeatedly
Try gentle extension-based movements
If symptoms radiate down your leg, involve numbness/tingling, or cause significant mobility issues, schedule a visit right away for a professional evaluation.
When to See a Professional
If your back pain:
Has lasted more than 48–72 hours
Keeps returning every holiday
Includes sciatica or nerve symptoms
Interferes with daily activities
…it’s time to get checked.
At Superior Chiropractic & Rehab, we specialize in disc injuries, sciatica, and lower-back pain using advanced rehab, decompression, laser therapy, and evidence-based chiropractic care. Our goal is to get you out of pain quickly and help you stay active all season long.
Final Thoughts
Thanksgiving should be a time of connection—not discomfort. With a few simple strategies, you can protect your spine, prevent flare-ups, and enjoy the holidays pain-free. Your back will thank you just as much as your stomach does.
Book Your Appointment Before the Holidays
Don’t wait for a flare-up. If you’re dealing with back pain—or want to prevent one—schedule your appointment today at Superior Chiropractic & Rehab. Spots fill quickly around the holidays!
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