The holidays should feel joyful - full of cozy moments, favorite traditions, and time with the people you love. But when aches or chronic pain flare up, it can make it hard to fully enjoy the season.
Our team at Advantage Physical Therapy in Falls Church and Reston, Virginia, want you to feel your best during this special time of the year. No matter what your role is, traveling, hosting, or gracing others with your presence. These five simple tips can help you care for your body through the season and decrease pain and help increase the peace.
1. Plan ahead (Your Body Will Thank You)
If you life with chronic pain, pacing is everything - especially during the busiest time of the year. It is easy to be overloaded during this season and be pushed beyond your limits.
- Give yourself permission to say “no” when your schedule gets too full. It can be hard to say “no” to certain events but check out your calendar and see which ones you might be able to recruit help or put off to another time.
- If you are traveling, factor in weather delays, long lines, and last-minute changes. Go into it knowing you are going to have to be flexible, it can help decrease some of the stress!
- Remember: Stress can heighten your perception of pain, so staying organized and caring for yourself can make a big difference.
2. Protect Your Sleep Routine
Sleep is one of the most overlooked tools in pain management. Your body needs this time to rest and heal, regulate inflammation, and help keep your energy steady. Sleep hygiene is a set of practice and routine that will help improve your quality of sleep. Here are a couple of tips to help with the holidays.
- Try and maintain your usual sleep-wake schedule, even during the holiday festivities.
- Enjoy the celebrations, but be mindful- late nights and alcohol can disrupt your circadian rhythm and increase the next day discomfort.
3. Keep Active (Even if it’s Simple)
Movement is medicine, especially for chronic conditions like osteoarthritis. But during the holidays, exercise is usually the first thing to go when with seasonal obligations.
- Try and get gentle, low-impact activities in, even when busy. This can include: walking, stretching, yoga, or simple mobility movements.
- Take posture breaks when baking, cooking, wrapping presents, or decorating. Repetitive tasks can irritate and inflame joints and muscles. Mix it up and move around to decrease the tension and strain.
4. Posture matters
No matter how hard you try, perfect posture isn’t realistic every minute, but small adjustments can make a big difference - especially during travel.
- Use a lumbar cushion to support your low back and decrease back pain.
- On planes or long car rides, recline your seat slightly to decrease pressure on your spine.
- Set an alarm to stretch, adjust, or take a standing break whenever possible.
5. Nourish Yourself
What you eat and drink can impact the inflammation in your body and your muscle health.
- Drink plenty of water - dehydration is a common cause of nighttime muscle cramps.
- Limit processed foods, especially if you know triggers for your body. Some people become inflamed from excess dairy, alcohol, and sugar.
- Focus on nutrient-dense, plant-based options, while also mindfully enjoying your favorite holiday treats! Water is essential for both joints and muscles. In fact, dehydration often causes nighttime muscle cramps.
We’re Here to Help You Stay Healthy This Season
If aches or pains do start to creep in this holiday, our team is ready to support you! Advantage Physical Therapy offers personalized, hands-on care to help you move comfortably and confidently. Call or click to book an appointment with our nearest location when you need the power of physical therapy in your corner. Advantage Physical Therapy is here anytime you need expert physical therapy on your side.
