It is that time of year again – the holidays are here.

But amid all the merriment, there is a lot of stress and with it often comes back pain.  Dr. Scott Barry, a chiropractor in Tampa, discusses why neck and back pain spikes during the holiday season and what can be done to alleviate the discomfort.

1)    Stress - One of the main reasons why people develop neck or back pain during the holidays is the increased amount of stress.  People are often tense while rushing around trying to squeeze in one last task and one more party.  The emotional stress can frequently lead to real pain.  

2)    Lack of Sleep – with all the extra events and errands, it is easy to miss out on sleep at this time of year.  Lack of sleep means that the body does not have time to fully relax and recuperate from the additional pressure of trying to get everything done.  This can often translate into an aching back.

3)    Heavy Lifting – it may not seem like you are doing any heavy labor but many people can overdo it by lifting more (and lifting incorrectly) during the holidays.  Even if you live in a warm climate and are not shoveling snow, picking up a Christmas tree, placing heavy boxes in your car or even picking up heavy pans out of the oven can put extra pressure on your spine.

4)    Long Travels – visiting friends and family can be fun but it can mean a long plane or car ride.  Keeping your body in one position for hours at a time can cut off the circulation and tighten up the muscles.  Standing up quickly and grabbing the luggage can create the perfect storm for muscle pain to develop.

5)    Unusual activities – there are some things we do around the holidays that our bodies are just not accustomed to doing.  Whether stringing lights or joining in the family football game, we may push our backs beyond their limit.  

So what can you do to avoid some of these holiday pitfalls and enjoy good back health through the season?  

Try not to overdo.  It is easy to say but difficult to accomplish - but if you can organize your tasks to free up some down time for yourself, it will help alleviate the stress.  Carve out a few minutes each day for relaxation, meditation, light stretching or yoga to help get centered and in the right frame of mind to combat hectic situations.  Set a curfew up for yourself to get to bed at a reasonable hour so that you can be fresh at the next event.     

Be careful when lifting boxes and putting up decorations.  Bend at the knees to lift oversized packages and ask for assistance with the heavy stuff.  Be sure to take a few seconds to make sure the ladder or step stool is stable before climbing up to put up the lights.  Accidents are common at the holidays because people fail to pay complete attention to the task at hand.

If you are traveling a long distance, stand up and stretch as often as possible.  Pull over on that long car trip to limber up the muscles before setting off again.  It will not only help avoid back pain but help will wake you up a bit.  On a plane, get up and stretch in the aisle if possible or try “chair stretches” in your seat to get the blood flowing again.  

Last, be mindful of excess drinking.  Overindulging is easy with all the parties and visitors but drinking and driving (or drinking and climbing on the roof to hang lights) is simply not prudent.  

If you do experience neck or back pain, call your  Tampa chiropractor, Scott Barry,  to get an adjustment.  The longer you try to ignore the issue, the more likely that you will be laid up on the big day.  The best bet is to avoid getting into pain in the first place.  Enjoy the holiday season.  We wish you good health in the New Year.           

At this time of year, it is easy to get complacent about physical exercise but stretching is an easy way to work some activity into your schedule.  Stretching is a great way to loosen up your body, help relieve stress and prevent injury while lifting those heavy Christmas packages in Tampa. 

Stretching should not cause back or leg pain – while you should feel a pulling on the muscles being stretched, there should be no joint pain or sharp pain at any time.  Start slow and warm up a bit before beginning a new routine.  Once you start, move into each position slowly and hold the stretch for at least 30 seconds.   Do not bounce or move too quickly.  Over time, you will notice your range of motion improving and you will be able to move into each position with more ease.
Over the next few blogs we will share 12 great stretches to build your flexibility and help you banish stress! Today we are on legs.

Here are 6 basic leg stretches to try during the holiday season:

#1 Calf Stretch: 

• While standing, take a big step forward and stay in the position shown in the picture
• Keep the heel of your back leg on the floor and slowly move your weight over your front foot (move hips forward)
• You will feel a stretch on the back of your lower leg (calf muscles).  Stay in the stretch for 30 seconds then Repeat with the other leg

#2 Hamstring Stretch

• Lie on the floor and raise one leg towards the ceiling
• Grasp the raised leg and gently pull it towards your chest
• Try to keep your leg extended (although a slight bend is OK)
• Pull gently for 30 seconds.   You will feel a stretch in the back of your leg (Hamstrings)
• Relax and repeat with the other leg

#3 Standing Hamstring Stretch

• While standing, place one foot on a box or on a stair (start small and you can raise the height over time as you gain more range of motion)
• Gently lean forward until you feel a pull in the back of your leg (hamstring)
• Remain in the stretch position for 30 seconds.  Relax and repeat with other leg

#4 Inner Thigh Stretch

• Start standing with legs apart and toes turned outward
• Slowly move weight to one side by bending one leg
• Feel the stretch in the inner thigh
• Hold for 30 seconds, relax and then do the same to other side

#5 Standing Quad Stretch

• Start in a standing position
• Gently bend one leg at the knee and move heel towards your buttocks
• Grasp your foot and gently pull your leg upwards (hold wall for support with other hand if necessary for balance)
• Feel the stretch at the front of your thigh (quadriceps)
• Hold the stretch for 30 seconds, relax and repeat with the other leg

#6 Quad Stretch

• Lie on floor on your stomach
• Gently bend at the knee and move heel towards your buttocks
• Grasp your foot and pull your leg until you feel a stretch in the front of your thigh (Quadriceps).  Hold the stretch for 30 seconds, relax and repeat with other leg.

Go easy and just keep at it for 15 minutes each day and you will feel younger and less stressed throughout the day!