The holiday season in Wesley Chapel and New Tampa looks a little different from the postcards. There is no snow to shovel, but there are boxes of decorations to pull out of the garage, lights to hang along the roofline, long drives up I-75, early flights out of Tampa International Airport and plenty of hours on your feet in the kitchen. All of that adds up, and back pain during the holidays is something many local families notice once the season gets busy. The good news is that a few simple habits may lower your risk and help you enjoy the season more comfortably.
Back pain is common. The National Institute of Neurological Disorders and Stroke (NINDS) notes that back pain is one of the most common reasons people see a doctor or miss days at work. If you want to understand where everyday back pain usually comes from, our post on the top causes of back pain is a helpful place to start.
Why Back Pain During the Holidays Is So Common
The holidays combine several things your back does not love: heavy or awkward lifting, reaching overhead, long stretches of sitting, long stretches of standing, less sleep and more stress. Each one on its own may be manageable. Stacked together over six or seven weeks, they can leave your lower back stiff, sore or strained.
Decorating itself carries real risk. According to the U.S. Consumer Product Safety Commission (CPSC), there are about 160 Christmas decorating-related injuries each day during the holiday season on average, and over 40% of those incidents involve falls. The CPSC also reports that about 14,800 people were treated in hospital emergency departments for holiday decorating-related injuries in the 2022 holiday season (November 1, 2021 through January 31, 2022).
Lifting Decorations, Trees and Luggage the Right Way
Bins of ornaments, artificial trees, gift boxes and suitcases are often heavier or bulkier than they look. MedlinePlus, from the National Library of Medicine, offers clear lifting and bending guidance:
- Spread your feet to about shoulder width for a wide, stable base.
- Stand as close as possible to the object before you lift.
- Bend at your knees, not at your waist or back.
- Tighten your stomach muscles as you lift and as you lower the object.
- Hold the item as close to your body as you can.
- Do not twist your back while you bend, lift or carry. Turn with your feet instead.
- If something seems too heavy or awkward, get help.
A few practical additions for the season: split decorations into smaller bins so no single box is a strain, keep the boxes you use most on lower garage shelves, and use a hand truck or rolling cart for the tree stand. When you check a bag at the airport, lift it onto the scale with your knees bent rather than swinging it up with one arm.
Ladder Safety for Florida Outdoor Lights
In Pasco and Hillsborough counties, holiday decorating often happens outside: roofline lights, lanai displays, palm tree wraps and inflatables. That usually means ladders, and with falls involved in over 40% of decorating incidents reported by the CPSC, ladders deserve extra care.
- Set the ladder on firm, level ground. Soft lawn after a rain can shift under the feet of a ladder.
- Keep your body centered between the side rails. Move the ladder instead of leaning out to reach.
- Have a second person hold the ladder and hand you lights so you are not climbing while carrying a heavy load.
- Avoid working on ladders in strong wind or when you are tired late in the day.
- Consider hiring help for second-story rooflines.
If you do slip or fall, take it seriously. Our article on back pain after a slip explains why a prompt evaluation matters, and the warning signs below explain when to seek emergency care.
Travel: Long Drives and Flights from Tampa
Many local families drive to see relatives in other parts of Florida or out of state, or fly out of Tampa International Airport. Sitting for hours can stiffen the back and hips. MedlinePlus suggests stopping to walk around about every hour on long drives and placing a small pillow or rolled towel behind your lower back when sitting or driving.
- Plan stops at rest areas along I-75 or I-4 to stretch and walk.
- On a plane, choose an aisle seat if you can so it is easier to get up and walk.
- Use luggage with good wheels and avoid carrying a heavy bag on one shoulder through the terminal.
- Pack heavy items in your checked bag, not in a carry-on you have to lift into an overhead bin.
Shopping, Cooking and Long Hours on Your Feet
Holiday shopping at local malls and long sessions in the kitchen both mean standing and walking on hard floors, another common source of back pain during the holidays. MedlinePlus recommends avoiding standing for long periods and wearing cushioned shoes instead of high heels. A few other ideas:
- Rest one foot on a low stool or open cabinet ledge while you cook, and switch feet often.
- Bring work up to a comfortable height so you are not hunched over a low counter.
- Carry shopping bags evenly in both hands, or make extra trips to the car.
- Take short sitting breaks during long cooking days.
Sleeping on Unfamiliar Beds
Guest rooms, air mattresses and pull-out sofas can leave you waking up stiff. NINDS advises sleeping on a firm surface and notes that some people are comfortable on their side with the knees drawn up. If the mattress is very soft, a pillow between the knees may help you stay in a more neutral position. If you are hosting, a supportive mattress topper for the guest bed may be a thoughtful upgrade.
Holiday Stress and Muscle Tension
NINDS notes that stress can affect the body in many ways, including causing muscle tension. Packed schedules can also crowd out the exercise that keeps your back strong. Try to keep your normal walking or workout routine, even if it is shorter. Gentle core work may help, and our post on core stability covers why it matters. MedlinePlus also lists relaxation methods such as yoga and tai chi among its prevention tips.
If you are already managing a sore back, avoid the habits in our article on common back pain mistakes, such as pushing through sharp pain or staying completely inactive.
Warning Signs: When to Seek Emergency Care
Most back pain during the holidays improves with simple self-care. MedlinePlus notes that acute back pain can last a few days to a few weeks. Some symptoms, however, need urgent attention. Go to the emergency room or call 911 if back pain comes with:
- Loss of control over your bladder or bowels
- Numbness in the groin, buttocks, inner thighs or pelvis area
- New weakness in your legs, or trouble walking or keeping your balance
- Fever along with back pain
- Pain after a fall from a ladder, roof or other significant fall or blow
You should also contact a medical provider if your pain wakes you at night, travels below the knee, or lasts longer than about four weeks.
How Our Wesley Chapel Team Can Help With Back Pain During the Holidays
If back pain during the holidays lingers after the decorations are down, a clinical evaluation can help identify what is going on. Depending on your exam, care at our clinic may include chiropractic care, physical therapy, pain management options or imaging such as digital motion X-ray. Treatment plans are individualized, and results vary from patient to patient.
Frequently Asked Questions
What causes back pain during the holidays?
Common triggers include lifting heavy decorations and luggage, reaching overhead on ladders, long hours of sitting while traveling, standing in the kitchen, sleeping on unfamiliar beds and stress-related muscle tension.
How should I lift a heavy box of decorations?
Stand close to the box with feet about shoulder width apart, bend at your knees, tighten your stomach muscles, keep the box close to your body and avoid twisting. Ask for help if it feels too heavy or awkward.
How often should I stop on a long holiday drive?
MedlinePlus suggests stopping to walk around about every hour on long drives. A small pillow or rolled towel behind your lower back may also help.
When is back pain an emergency?
Seek emergency care for back pain with loss of bladder or bowel control, numbness in the groin area, new leg weakness, fever, or pain after a significant fall.
Should I see someone if back pain during the holidays does not go away?
If pain lasts more than a few weeks, keeps coming back or limits your daily activities, it is reasonable to schedule an evaluation with a qualified provider.
Schedule a Visit at Wesley Chapel Spine and Sports Medicine
If back pain during the holidays is getting in the way of your plans, Wesley Chapel Spine and Sports Medicine serves patients from Wesley Chapel, New Tampa and surrounding areas of Pasco and Hillsborough counties. Call us at 813-994-0151, visit us at 20433 Bruce B Downs Blvd, Tampa, FL 33647, or contact our team online to request an appointment.
