Lifting, Traveling, and Decorating: Protect Your Spine During Holiday Activities
The Holidays Shouldn't Hurt: Protecting Your Spine During the Season of Joy
The holiday season brings together what we love most—family, tradition, celebration—but it also brings something less festive: physical strain. Between hauling decorations from the garage, hours of gift shopping, marathon travel days, and climbing ladders to hang twinkle lights, your spine can quietly become the unintended casualty of holiday cheer.
At The Upper Cervical Clinic in Portland, Dr. Larry Burks sees a seasonal uptick in patients experiencing back and neck tension, postural stress, and even unexpected flare-ups—all tied to festive activities. The good news? These challenges are preventable.
In honor of National Stress-Free Family Holidays Month, this blog is your guide to moving smarter, lifting safer, and decorating with confidence. You'll also learn why upper cervical chiropractic care—a gentle, non-invasive form of spinal care—can help keep your body aligned, your energy up, and your holidays joyful.
Why the Holidays Are a Hidden Stress Test for Your Spine
Holidays are about making memories—but the effort it takes to create them often puts physical demands on the body that sneak up on it. From lifting awkwardly shaped gift boxes to hours of driving across state lines or crouching behind trees to plug in lights, your spine endures a marathon it didn't train for.
Even beyond the physical toll, emotional stress adds another layer. Studies have long linked mental stress with increased muscle tension, usually in the shoulders, neck, and lower back. This tension can gradually shift spinal alignment and strain the nervous system—particularly in the delicate area where the spine meets the brainstem.
According to the American Chiropractic Association (ACA), low back pain spikes during the winter holidays due to overexertion, poor posture, and increased downtime while traveling or relaxing indoors. Misalignment doesn't always cause pain immediately—but over time, it can disrupt the body's ability to function efficiently, draining energy and compromising immune response just when you need it most.
Tip: Consider your body part of your holiday checklist. Plan for rest, alignment, and movement the same way you plan meals, travel, and décor.
Lifting Right: Avoiding Spinal Strain While Carrying, Hauling, and Unloading
Listing is one of the biggest sources of spinal stress during the holidays. Lifting. Think about it. We carry oversized gift bags, awkwardly shaped boxes, or bins of seasonal decorations tucked in the garage or attic. These movements can strain your lower back, compress discs, and trigger imbalances in your upper cervical spine.
Here's what to keep in mind when lifting this season:
Use your legs, not your back. And bend from your hips and knees, while keeping your spine long and upright.
Keep items close to your body. The further an object is from your center of gravity, the more it strains your muscles and spine.
Avoid twisting motions. Instead of rotating your torso, pivot your feet.
Ask for help. Don't risk solo-lifting something that could be shared.
Upper Cervical Insight:
Even if pain appears in the lower back, it often originates from above. When the top of the spine (at the atlas and axis) becomes misaligned, it throws off posture and gait, which adds more load to the lumbar spine. Dr. Burks uses precise, gentle adjustments to correct this upstream imbalance and reduce downstream pain.
(Source: NUCCA.org – How Upper Cervical Alignment Affects Whole-Body Mechanics)
Decorating Without Damage: How to Keep Your Spine Safe While You Deck the Halls
Holiday decorating is often joyful—and often risky. Whether you're lifting heavy bins, climbing ladders, stretching to hang lights, or leaning to place ornaments just right, you may be unknowingly straining your neck, shoulders, or lower back.
Tips to decorate safely and spine-consciously:
Use a stable ladder with proper height. Don't overreach—move the ladder instead.
Alternate arms and sides. Avoid repetitive stress by switching hands or stances while decorating.
Stretch before and after. Treat decorating like a workout—it's physical activity, after all!
Watch your neck. Looking up for long periods (stringing lights, placing garland) compresses the cervical spine. Take breaks and avoid sustained upward gazing.
Upper Cervical Insight:
Looking up for prolonged periods can lead to "cervicogenic" headaches—tension that originates in the neck and radiates to the head. If your neck is already out of alignment, decorating tasks can worsen symptoms such as dizziness, headaches, and shoulder tightness. Dr. Burks uses precision-based methods, such as NUCCA, to gently realign the atlas vertebra, supporting proper head posture and nerve flow.
(Source: NUCCA.org – Head and Neck Alignment and Headaches)
Traveling Comfortably: Smart Moves for Planes, Trains, and Long Drives
Whether you're flying across the country or driving down I-5 to visit family, holiday travel can be hard on your spine—especially the neck and lower back. Prolonged sitting, heavy luggage, tight airplane seats, and strange hotel beds all combine to create the perfect storm for spinal misalignment.
Here's how to reduce spinal strain while traveling:
Bring neck support. The U-shape of a travel pillow can help keep your cervical spine supported while napping or sitting upright for long periods.
Move every 30–60 minutes. If you're driving, plan rest stops. If flying, stand or stretch in the aisle when possible.
Pack light and carry smart. Use rolling luggage instead of shoulder-heavy bags. Lift luggage with bent knees and a straight back.
Maintain spinal alignment in the car or plane. Use a lumbar pillow or rolled towel at your lower back. Avoid slouching or leaning to one side.
Upper Cervical Insight:
Misalignment in the upper cervical spine can make your body more sensitive to vibration and movement—common on planes, trains, and long drives. Patients often report increased tension, headaches, or fatigue after travel. A pre-travel or post-travel adjustment can help reset the nervous system, ease tension, and prevent a flare-up of chronic symptoms.
(Source: ICA Upper Cervical Council – Travel and Neurospinal Health)
Kid and Senior Safety Tips: Age-Specific Holiday Spinal Support
Holiday activities often bring the whole family together—but they also introduce unique spinal risks for the youngest and oldest guests in the house.
For Seniors:
Avoid ladders or stools without support or assistance. Many holiday injuries in older adults come from decorating accidents.
Use stable, well-lit spaces for gift wrapping or cooking.
When lifting or carrying, hold items close to the body and avoid twisting.
Upper cervical care can help seniors maintain balance, reduce fall risk, and ease joint stiffness—especially during the colder months when everything tends to tighten up.
For Kids and Teens:
Encourage breaks during long car rides or screen time sessions.
Avoid letting kids lounge in slouchy positions while gaming or watching holiday movies.
Remind them to bend their knees when picking up heavier boxes or helping around the house.
Dr. Burks often works with multigenerational families. With light, age-appropriate care, even the smallest spines can benefit from holiday protection.
How Holiday Stress Shows Up in the Spine and Muscles
Stress isn't just a feeling—it's a full-body experience. And during the holidays, even joyful moments can carry physical tension.
When we're in "go mode," the body activates the sympathetic nervous system (fight or flight). Muscles tighten. Breathing becomes shallow. Posture subtly shifts forward. Shoulders creep toward the ears. The neck tenses. And the spine? It starts to bear the brunt of it all.
This physical stress manifests in common ways:
Tight shoulders and upper back pain
Jaw clenching or headaches (often linked to upper cervical misalignment)
Neck stiffness or reduced range of motion
Low back fatigue from prolonged standing or bracing
The vagus nerve, which helps regulate relaxation and recovery, is housed near the upper cervical spine. When that area is out of alignment, your body may struggle to shift back into a calm state—even after the to-do list is done.
Quick resets that help:
Deep belly breathing (inhale for 4, exhale for 6)
Gentle neck rolls and shoulder shrugs
Lying flat on the floor with knees up and arms open for 5 minutes
Checking in with your posture while shopping, cooking, or wrapping gifts
It's not just about stress relief. It's about spine relief—because how you carry your tension determines how well your body recovers.
Self-Care Strategies for Stress-Free Holidays
Holiday burnout isn't just emotional—it shows up in the body. Extra to-do lists, financial stress, and disrupted routines can lead to physical tension, poor sleep, and inflammation that compounds existing spinal issues.
Here are a few upper-cervical-friendly self-care ideas:
Schedule time to rest (and actually rest). Even 10–15 minutes of quiet time with your feet elevated can reset your nervous system.
Practice breathing exercises to calm the vagus nerve, which passes through the upper cervical spine and affects digestion, heart rate, and stress.
Apply ice, not heat, to areas of spinal inflammation, especially the neck. Heat can aggravate swelling if a misalignment is present.
Don't skip meals or hydration. Blood sugar dips and dehydration can trigger tension, headaches, and dizziness—especially in those with spinal sensitivity.
Upper Cervical Insight:
The upper neck plays a powerful role in how the body processes and regulates stress. Misalignments near the brainstem can disrupt sleep patterns, raise cortisol levels, and interfere with digestion—all of which may feel worse during the holidays. Chiropractic adjustments help restore calm—not just physically, but neurologically.
(Source: International Chiropractic Association – Stress and the Nervous System)
Holiday Spine-Smart Gift Ideas
Want to give your loved ones a present that keeps on giving—without adding to the clutter? Consider these spine-supporting, wellness-boosting gift ideas:
Supportive Pillows: Cervical neck pillows or memory foam travel pillows can make a huge difference during holiday travel or rest.
Lumbar Support Cushions: Ideal for anyone who spends long hours driving or working at a desk.
Anti-Fatigue Mats: A thoughtful gift for the family cook or host who stands all day.
Balance Pads or Gentle Stretch Bands: Great for seniors or mobility-challenged loved ones looking to stay active.
Chiropractic Gift Cards: A visit to The Upper Cervical Clinic is a perfect post-holiday reset.
Want something simple and heartfelt? Include a personalized note: "I care about your well-being—here's a gift to help you feel your best this season."
Holiday Spine Recovery Plan: What to Do After You Overdo It
Even with the best intentions and perfect posture, holiday overexertion happens. Maybe you stood on your feet all day prepping dinner. Or lifted one too many totes of ornaments. Or sat through a five-hour road trip with only one pit stop. The day after? Your back lets you know.
The good news? Recovery doesn't require punishment. It requires compassion for your body and smart action.
Start with gentle movement. Light walking—even for just 5–10 minutes around the block—can do wonders to restore spinal hydration and reduce stiffness. Avoid the temptation to lounge on the couch all day. Motion is lotion for your joints, especially after a taxing day.
Apply ice, not heat, for new soreness. If your back feels inflamed or painful within 24–48 hours of activity, use an ice pack for 15 minutes at a time, 2–3 times a day. Heat may feel comforting, but it can increase swelling in the short term. (Refer to Dr. Burks' previous guide, "Ice vs. Heat," for more detail.)
Stretch gently and support your neck and lower back. Chin tucks, wall angels, and pelvic tilts can help reset the body's alignment. Be careful not to overstretch or twist.
And remember: just because the holidays are busy doesn't mean your care routine should pause. A visit to The Upper Cervical Clinic for a quick check-in can catch misalignments early—before they snowball into pain that lasts into the new year.
How Chiropractic Care Supports You During the Holidays
A lot of people put off self-care until after the holidays. But the truth is, chiropractic care during the season is often what keeps you feeling your best. Don't wait until something flares up.
Here's how a seasonal care plan with Dr. Burks can help:
Pre-holiday check-ins to prep your body for extra activity and travel.
Post-event adjustments to unwind tension and restore balance.
Custom strategies for sleep, posture, and recovery tailored to your body and schedule.
Unlike temporary pain relief options, upper cervical chiropractic gets to the cause—helping your body stay aligned and resilient, even under holiday stress. Dr. Burks' gentle techniques (NUCCA, KCUCS) are especially helpful for those with sensitivities, older adults, and anyone who needs a low-force approach.
Bonus: Many of our patients say chiropractic care helps them feel more emotionally grounded and mentally clear—which is the best gift of all.
Signs You Might Need a Post-Holiday Spinal Check-Up
Sometimes holiday-related spinal strain doesn't show up until January. If you're noticing any of these signs, it may be time for a gentle tune-up with Dr. Burks:
A new or recurring headache—especially one that starts at the base of the skull
Low back discomfort after sitting or sleeping
Tingling or numbness in hands or feet
Tension that doesn't ease with rest
Feeling "off balance" or unsteady on your feet
These may indicate upper cervical misalignment, nervous system irritation, or lingering soft-tissue strain from the holiday bustle.
You don't need to be in major pain to benefit from care. In fact, many of Dr. Burks' patients book visits simply because they want to feel aligned and energized as they head into the new year.
Final Wellness Reminder: Protect Your Joy by Protecting Your Spine
This season, your spine does more than hold you upright. It supports your freedom to move, connect, and celebrate. From hanging ornaments to hugging your grandkids, every motion is a chance to nourish—not neglect—your nervous system.
So while you're making lists and wrapping gifts, make sure to wrap yourself in care, too. It only takes a small investment in your spinal health today can help you avoid a crisis tomorrow—and keep your holidays full of comfort, not discomfort.
Whether you're lifting turkeys, stringing lights, or traveling to see loved ones, The Upper Cervical Clinic is here to support you through it all. We're just a visit away.
