With silly season in full flight there is a lot to be excited about. Lot’s of social gatherings, trips, shopping, great food and drink, and of course the beach and the Australian summer sun!
In saying this, it can be a time of year we let our health slip away and we head into the new year not quite on the foot we left off on. Stress levels up with end of year work and holiday shopping, increased sitting times, increased travel time, different beds and pillows can influence our spinal health and pain. Time and time again we see patients hurt their back and neck during these periods. The good news is that it really is all preventable
So here are some tips to help maintain your health during this time, reduce potential injury and still enjoy all the festivities! As my grandmother always said – everything in moderation 😉
Holiday Stress, Shopping & Festivities
Avoiding Back Pain During Holiday Shopping
Hours of walking, standing in lines, and carrying heavy bags can overload your spine.
Pro tip: Distribute weight evenly between both arms, take regular breaks, and choose supportive footwear. Online shopping isn’t just convenient — it’s spine-friendly.
Lifting Decorations & Christmas Boxes Safely
Old boxes stored in awkward spaces? Recipe for a strained back.
Do this instead:
- Bend at the knees, not the waist (hip hinge!!)
- Keep boxes close to your body
- Avoid twisting while lifting
- Ask for help with bulky items
Holiday Stress & Your Spine
December stress creates muscle tension, especially across the neck, shoulders, and upper back. This can trigger headaches or mid-back pain.
Chiropractic adjustments + gentle breathing or stretching can help your body stay calm and aligned.
Why Your Back Might Hurt More in December
Overloaded schedules, more sitting, more lifting, disrupted sleep, more alcohol, and less routine — December is basically a perfect storm for tension and inflammation. Awareness and regular care help break the cycle.
Australian Summer + Spine Health
Heat, Muscles & Joint Health
Heat increases blood flow, which can reduce stiffness — but dehydration can worsen joint pain.
Hydration is your December superpower.
Summer Sports & Chiropractic Care
Cricket, surfing, swimming, tennis, and beach volleyball are common causes of December strains and sprains.
A pre-summer spinal check-up improves mobility, reduces injury risk, and boosts performance.
Beach Posture Problems
Sitting on towels, soft sand, or low beach chairs rounds your spine.
Tip: Rotate positions — lie flat, sit upright with support, or take standing breaks.
Surfing & Swimming Spine Prep
These activities demand shoulder mobility and strong lower-back stabilizers.
A chiropractor can help improve mobility and alignment so you feel stronger and more balanced in the water.
Travelling & Sleeping in New Beds
Car trips and unfamiliar mattresses often flare up lower-back issues.
Pack your pillow. Your neck will thank you. Take breaks and stretch if you are driving.
Travel Tips for a Spine-Safe Holiday Season
Road-Trip Posture
- Keep your hips level
- Use lumbar support
- Take stretch breaks every 1–2 hours
Long-Flight Back Pain
Prolonged sitting tightens hip flexors and strains the lower back.
Try: glute squeezes, pelvic tilts and circles, ankle circles, and standing stretches whenever possible.
Packing a Back-Friendly Suitcase
Roll clothing, pack light, and pull your suitcase instead of carrying it over one shoulder.
Pain, Mobility & End-of-Year Physical Stress
December Desk Posture
End-of-year workloads mean extra screen time.
Set reminders to stand, stretch, and reset your posture every hour.
Why Your Hips Feel Tight in December
More sitting + less stretching = hip stiffness that feeds into lower-back pain.
Try hip flexor stretches and glute activation exercises daily.
Sleep Positions During Busy Seasons
Extra late nights or different mattresses can aggravate the spine.
Aim to sleep on your back or side with proper pillow height and pillow support between the legs.
In summary, try to watch your posture during these holiday times while sitting, standing and sleeping. Take breaks from sitting every hour if you can. Try to keep some level of movement while on break and stretching/mobility, a little bit goes a long way when consistent. And just remember with indulgence this holiday season “everything in moderation” as my grandmother always said
Happy holidays
