You just finished hosting Thanksgiving. You spent hours in the kitchen cooking. You bent over the oven a hundred times. You lifted heavy dishes. You stood at the counter chopping, stirring, preparing.
And now? Your lower back is screaming. Your neck is stiff. Your shoulders are tight.
And you’re only getting started.
Now you’re facing another month of this. More cooking. More shopping. More carrying bags. More decorating. More hosting. More bending, lifting, standing, and stressing.
Your back already hurts, and you have Christmas, Hanukkah, New Year’s, and all the gatherings in between.
Here’s what I want you to know: you don’t have to suffer through the holidays in pain. You do so much for everyone else. You make the holidays magical for your family. You deserve to actually enjoy them, not just survive them.
I’m Dr. Andrea L. Herrst, a chiropractor specializing in women’s health in Grand Ledge, Michigan. I help women get through the holidays without back pain taking over their lives.
In this article, I’m going to share five ways to relieve holiday back pain so you can actually enjoy this season.
Why the Holidays Wreck Your Back (And It’s Not Just the Cooking)
The holidays aren’t just mentally stressful. They’re physically demanding.
Think about what your body actually does during the holidays: hours of standing while cooking, bending over to check the oven, lifting heavy pots and roasting pans, carrying shopping bags, decorating (reaching overhead), cleaning (bending, scrubbing), and if you have kids or grandkids, lifting and carrying them.
That’s a lot of physical work packed into a few weeks.
But here’s what most people don’t realize: stress makes your back pain worse.
As a chiropractor and physiology instructor at Lansing Community College, I teach my students how stress affects the entire body. When you’re stressed, your muscles tighten. Your shoulders creep up toward your ears. Your jaw clenches. Your breathing gets shallow.
All of this tension creates or worsens back pain.
The holidays are a perfect storm for back pain: physical demands plus emotional stress plus irregular sleep plus probably eating foods that cause inflammation. Your body is working overtime. Your back takes the brunt of it.
And women especially bear this burden because you’re doing most of the cooking, shopping, wrapping, hosting, and emotional labor that makes holidays happen.
The good news? Once you understand what’s causing your holiday back pain, you can do something about it. These aren’t permanent problems. They’re temporary stresses that your body is reacting to. And with a few strategic changes, you can get relief quickly.
5 Ways to Relieve Holiday Back Pain (So You Can Actually Enjoy the Season)
You don’t need to wait until January to feel better. You don’t need to just “push through” another month of pain.
Here are five strategies that provide real relief during the holiday season.
1. Get Chiropractic Care for Fast, Lasting Relief
This is the most effective solution for holiday back pain, and here’s why: chiropractic adjustments address the root cause of your pain, not just the symptoms.
When your spine and pelvis are properly aligned, your muscles can relax. Your nervous system functions better. Pain reduces quickly, often after just one or two visits.
Holiday back pain often comes from your body compensating for all the extra physical demands. You’re standing differently in the kitchen. You’re tensing up from stress. You’re holding your shoulders tight.
Gentle chiropractic adjustments restore proper alignment and let your body relax. Many of my patients feel immediate relief.
A quick note about timing: If you’ve met your health insurance deductible this year, now might be a good time to get care before January 1st when it resets. Even though I operate a cash-based practice (I don’t accept insurance directly), some patients can submit receipts for possible out-of-network reimbursement.
I specialize in women’s health, so I understand the unique physical demands women face during the holidays. I use gentle techniques tailored to your body and your comfort level. No forceful adjustments, no aggressive techniques. Just careful, effective care that helps you feel better quickly so you can enjoy your holidays.
What to do:
If you’re dealing with holiday back pain right now, don’t wait. The sooner you address it, the more of the holiday season you’ll actually enjoy pain-free. Schedule a consultation →
2. Protect Your Back While Cooking
Holiday cooking means hours standing at the counter. This puts constant pressure on your lower back. Your back muscles get tired. Your spine compresses. Pain sets in.
Here’s how to protect your back while cooking:
Keep one foot slightly elevated. Use a small stool or step. This takes pressure off your lower back immediately.
Switch which foot is elevated every 10-15 minutes. This prevents one side from getting tired.
Stand close to the counter. Don’t lean forward. Leaning puts extra strain on your back.
Bend your knees when lifting heavy pots. Never bend at the waist. Your legs are stronger than your back.
Take breaks to stretch every 30 minutes. Roll your shoulders. Bend side to side. Walk around the kitchen. Your back needs these micro-breaks.
These small changes reduce the constant pressure on your lower back. Your muscles don’t have to work as hard. You can cook for hours without the usual pain.
What to do:
Tonight when you’re making dinner, try the elevated foot trick. You’ll notice a difference immediately.
3. Lift and Carry Without Hurting Your Back
The holidays mean lots of lifting: shopping bags, grocery bags, presents, serving dishes, decorations, kids, grandkids.
All of this adds up to back strain.
Here’s how to lift safely:
Bend your knees, not your back. Squat down to pick things up. Keep your back straight.
Hold items close to your body. The farther away from your body, the more strain on your back.
Don’t twist while carrying. Turn your whole body. Twisting while loaded is how back injuries happen.
Make multiple trips. Pride isn’t worth back pain. Two light trips are better than one heavy trip.
Ask for help with heavy items. You don’t get extra points for doing everything yourself.
The shopping cart trick: When shopping, use the cart for support. Rest your hands on it when standing in line. This takes pressure off your back.
What to do:
Remember: multiple light trips are better than one heavy trip. Your back will thank you.
4. Reduce Stress to Reduce Back Pain
Stress and back pain are directly connected.
When you’re stressed, your body tenses up. Your muscles tighten. This makes existing back pain worse and creates new pain.
You can’t eliminate holiday stress. But you can change how your body responds to it.
Five-minute breathing breaks: Deep breath in for 4 counts, out for 6 counts. Do this before cooking, after shopping, or when you feel overwhelmed. This signals your nervous system to relax.
Short walks: Even 10 minutes outside helps your nervous system reset. Walk around the block. Get some fresh air. Your back will feel less tight when you return.
Say no: You don’t have to attend every gathering or make every recipe. It’s okay to say “not this year.” Your back (and your sanity) matter more than perfect attendance.
Ask for help: Let others contribute. You don’t have to do everything. Delegate the side dishes. Let someone else bring dessert. Accept offers of help.
When your nervous system calms down, your muscles relax. When your muscles relax, your back pain decreases. It’s all connected.
What to do:
Tonight, take five minutes for deep breathing. Notice how your shoulders drop and your back feels less tight.
5. Prioritize Sleep (Your Body Heals at Night)
When you’re running on five hours of sleep, everything hurts more.
Your body needs sleep to heal and recover from the physical demands of the holidays.
How you sleep matters:
Sleep on your side with a pillow between your knees. This keeps your spine aligned and reduces pressure on your back.
Don’t sleep on your stomach. This strains your neck and lower back.
Use a supportive pillow. Your neck should be aligned with your spine, not bent up or hanging down.
If you’re staying in guest beds, bring your own pillow. Unfamiliar pillows can wreck your neck and back.
Your body does most of its healing during sleep. If you’re not sleeping well, your back pain won’t improve no matter what else you do.
What to do:
Aim for 7-8 hours of sleep, even during the busy holiday season. Your back needs that recovery time.
Don’t Let Back Pain Steal Your Holidays
You do so much for everyone else during the holidays. You cook. You shop. You decorate. You host. You make everything magical for your family.
You deserve to actually enjoy the holidays, not just survive them in pain.
Imagine waking up on Christmas morning without back pain. Imagine cooking Christmas dinner without your back screaming at you. Imagine playing with your kids or grandkids without worrying about throwing your back out.
That’s possible. You don’t have to wait until January.
Every day you spend in pain is a day you can’t get back. The holidays only happen once a year. Don’t let back pain keep you from being fully present for the moments that matter.
Ready to Get Relief from Holiday Back Pain?
If you’re dealing with holiday back pain right now, I can help.
I’m Dr. Andrea L. Herrst, a chiropractor specializing in women’s health in Grand Ledge, Michigan. I understand the physical demands women face during the holidays because I see it every day in my practice.
What you can expect:
- Gentle chiropractic adjustments tailored to your body
- Relief often after just one or two visits
- Understanding and education about what’s causing your pain
- Practical tips you can use at home
- No rushing through appointments
I take time to listen, understand what you’re experiencing, and create a care plan that works for you. Many of my patients say they wish they’d come in sooner instead of suffering through the pain.
Important timing note:
The sooner you address holiday back pain, the more of December you’ll enjoy pain-free. Don’t wait until January when the holidays are over. Get help now so you can actually be present for the moments that matter.
📞 Call: (517) 980-0366
🌐 Schedule online: www.drherrst.com
📍 Location: Grand Ledge, MI
Serving: Grand Ledge, Lansing, Charlotte, Eaton Rapids, Potterville, and surrounding Michigan communities
Currently accepting new patients
Don’t let back pain ruin another day of your holidays. Call today and let’s get you feeling better so you can enjoy the season.
Dr. Andrea L. Herrst, DC
Chiropractor & Women’s Health Specialist
Physiology Instructor, Lansing Community College
Grand Ledge, Michigan
About Dr. Andrea L. Herrst
Dr. Andrea L. Herrst is a Doctor of Chiropractic specializing in women’s health in Grand Ledge, Michigan. In addition to her practice, she teaches Physiology at Lansing Community College.
Dr. Andrea understands the unique physical demands women face, especially during busy seasons like the holidays. She provides gentle, effective chiropractic care that helps women feel their best so they can be fully present for the moments that matter.
She is Webster Technique certified and has helped hundreds of women find relief from pain naturally.
