The holiday season brings joy, celebration, and time with loved ones — but for many people, it also brings more pain. Longer travel days, crowded stores, standing in lines, lifting heavy packages, sleeping in unfamiliar beds, and sitting on soft couches can all lead to increased back, neck, joint, or sciatic pain.
At Cedar Rapids Pain Associates, we want your holidays to be full of comfort — not discomfort. Here are practical tips to help you stay pain-free throughout the season.
✈️ 1. Traveling Without Pain: Long Drives & Airline Trips
On Long Car Rides
Sitting for hours stresses the spine, hips, and SI joints.
Try these tips:
- Take breaks every 60–90 minutes. A 3-minute stretch can prevent a 3-day flare-up.
- Use lumbar support. A rolled towel behind your low back helps maintain natural spinal curves.
- Keep your hips level. Avoid sitting on wallets, purses, or uneven surfaces.
- Adjust your seat slightly every so often. Small changes reduce stiffness.
On Airplanes
Air travel often means cramped seating and poor posture.
- Choose aisle seats when possible to stand and stretch more easily.
- Stretch your legs or do ankle pumps every 30 minutes to promote circulation.
- Support your neck with a travel pillow to avoid strain.
- Keep heavy bags close — avoid lifting into overhead bins if you have back or shoulder pain.
🛍️ 2. Avoiding Pain While Holiday Shopping
Holiday shopping often means long lines, heavy bags, and hours on your feet.
Smart Shopping Tips
- Use a cart, even for small items. Saves your shoulders and low back.
- Distribute weight evenly. Two lighter bags are better than one heavy one.
- Choose supportive footwear. Avoid flat or unsupportive shoes while shopping.
- Shift weight from foot to foot instead of locking your knees while standing in line.
- Take short breaks — a two-minute rest can prevent a pain flare.
Lifting Packages Safely
- Bend your knees, not your back.
- Hold items close to your body.
- Avoid twisting while lifting — pivot with your feet.
- Ask for help with oversized or heavy boxes.
If something feels “off” while lifting… stop immediately.
🏠 3. Staying Comfortable at Family Gatherings
Holiday gatherings are full of joy — and soft couches, low chairs, and long periods of sitting.
If you’re sitting for long periods:
- Avoid sinking deep into soft couches. They curve the spine and strain the SI joints.
- Use a firm chair or place a pillow behind your low back for support.
- Change positions every 20–30 minutes. Movement keeps the spine happy.
- Stand and stretch during commercials or between conversations.
If you’re sleeping in guest beds:
Unfamiliar beds can trigger pain, especially for those with low back or neck issues.
Try this:
- Bring your own pillow if possible — it keeps your neck aligned.
- Place a pillow under your knees if sleeping on your back.
- Place a pillow between your knees if sleeping on your side.
- Do gentle stretches before bed to loosen tight muscles.
These small adjustments can reduce morning stiffness dramatically.
❄️ 4. Preventing Cold-Weather Pain Flare-Ups
Cold temperatures can increase joint stiffness and inflammation.
- Stay warm and layered, especially around the neck and low back.
- Keep up with light exercise — walking, stretching, and mobility work prevent stiffness.
- Stay hydrated — even mild dehydration worsens muscle tension.
🎁 5. When Pain Starts Affecting Your Holiday Season
If pain is beginning to take joy out of your holidays, we can help.
Treatments like:
✔ Epidural steroid injections
✔ SI joint injections
✔ Joint injections (knees, hips, shoulders)
✔ Trigger point injections
✔ Radiofrequency ablation
✔ Physical therapy
✔ Chiropractic care
✔ Shockwave therapy
✔ Laser therapy
…can provide long-lasting relief and help you enjoy a more comfortable season.
💙 Don’t Let Pain Steal Your Holidays
This time of year should be about connection, memories, and joy — not trying to push through pain.
If you need relief or want to prevent a worsening flare-up, we’re here for you.
📞 319-294-0094
🌐 crpainfree.com
Cedar Rapids Pain Associates
“Quick Relief from the Pain Specialists”