Preventing Thanksgiving Pains: Chiropractic Tips for a Comfortable Holiday

Hello! Dr. Jose Luis Zamora here, your friendly neighborhood chiropractor. Thanksgiving is coming up, and there are so many things to look forward to, such as gathering with family, sharing delicious meals, and reflecting on what we’re grateful for. But between cooking, traveling, and long hours sitting at the table, the holiday can also bring about some unwanted aches and pains. Whether it’s back pain from standing too long in the kitchen or neck stiffness from a long car ride, the physical toll of Thanksgiving can detract from your holiday joy. Fortunately, we have some helpful tips for you to prevent and manage these common discomforts, allowing you to enjoy the holiday more fully.

In this article, we’ll share helpful tips to help you avoid Thanksgiving-related aches and keep your body feeling its best, whether you’re in the kitchen, on the road, or gathered around the table.

1. Take Breaks While Cooking and Prep Safely

Cooking a Thanksgiving feast often means standing for hours at a time, which can lead to back pain, leg fatigue, and even shoulder discomfort if your body is not used to this or similar activities. To avoid these issues, try the following:

• Maintain Proper Posture: While cooking, avoid hunching over the counter or leaning forward. Stand tall with your shoulders back and your core engaged to reduce strain on your lower back. A stretch that I found that helps my patients is raising your shoulders towards your ears, roll them back while having the palms of your hands facing forward, squeeze your shoulder blades together and raise your gaze 45 degrees. If you need to see it, feel free to stop me and I will be happy to show you.
• Use Supportive Footwear: If you’ll be on your feet for long periods, wear supportive shoes with good arch support to help alleviate foot and back pain. If pain still happens, at the end of the day you can always soak your feet in cold water for 20 minutes.
• Take Frequent Breaks: Avoid standing in one position for too long. Every 30-45 minutes, take a short break to sit down, stretch, or walk around. Simple stretches like bending forward to touch your toes or rolling your shoulders can ease tension.
• Ergonomic Setup: Make sure your kitchen counters are at a comfortable height to minimize bending or reaching. If needed, use a small step stool to avoid straining your neck or shoulders when reaching for items.

2. Practice Safe Lifting Techniques

Thanksgiving often involves moving heavy dishes, grocery bags, or even furniture to accommodate guests. Improper lifting can lead to back injuries or muscle strain. Here are some chiropractic-approved lifting tips:

• Bend at the Knees, Not the Back: When lifting heavy objects, always bend your knees and squat down, keeping your back straight. Use your legs to lift, not your back, to avoid injury.
• Hold Items Close to Your Body: Keep heavy items close to your body when carrying them. This reduces the strain on your lower back and helps maintain balance.
• Ask for Help: If something is too heavy or awkward to lift alone, don’t hesitate to ask for help. Teamwork can prevent unnecessary injuries.

3. Stay Comfortable During Thanksgiving Travel

Whether you’re driving to a family gathering or flying across the country, long hours of travel can lead to neck stiffness, back pain, and overall discomfort. To stay comfortable while traveling, follow these chiropractic tips:

• Support Your Lower Back: If your seat lacks lumbar support, use a small pillow or rolled-up towel to maintain the natural curve of your spine. This will reduce lower back strain during long periods of sitting.
• Take Breaks to Stretch: On road trips, make regular stops to get out of the car, walk around, and stretch your legs. If you’re flying, take short walks down the aisle or stand up to stretch whenever possible.
• Stretch Before and After Travel: Perform gentle stretches for your neck, shoulders, and lower back before and after your trip to relieve tension and improve circulation. Simple neck rotations, shoulder shrugs, and hamstring stretches can make a big difference.

4. Set Up Your Table for Comfort

Thanksgiving dinner often involves sitting at the table for long periods, which can cause discomfort in your back, hips, and neck. Here’s how to stay comfortable:

• Mind Your Posture: Sit with your feet flat on the floor and your back supported by the chair. Avoid slouching or leaning forward, which can lead to lower back pain.
• Use a Chair with Proper Support: If possible, sit in a chair with good back support. If the chair is hard, add a cushion for comfort and lumbar support.
• Take Breaks Between Courses: Sitting for extended periods can put strain on your spine. Get up and move around between courses or after the meal to prevent stiffness.

5. Stay Active During the Holiday

After a big meal, it’s tempting to sit on the couch and relax. However, staying active can help prevent stiffness and discomfort. Encourage family activities like a walk around the neighborhood or a game of catch in the backyard. Gentle movement helps keep your joints mobile and your muscles relaxed, preventing the buildup of tension.

6. Hydrate and Eat Mindfully

Believe it or not, what you eat and drink can impact your comfort level. Thanksgiving meals are often rich and heavy, which can lead to bloating and discomfort, especially if you’re already dealing with back pain.

• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support muscle and joint health. Dehydration can contribute to muscle cramps and stiffness. Muscle is 75% water after all!
• Eat Mindfully: Overeating can lead to digestive discomfort and exacerbate issues like acid reflux, which may cause back pain. Enjoy your favorite dishes in moderation to avoid these problems.

7. Consider a Pre- or Post-Thanksgiving Chiropractic Adjustment

If you’re prone to back pain or want to ensure your body is in top shape before the holiday, consider scheduling with Zamora Chiropractic for an adjustment before Thanksgiving. Regular chiropractic care helps maintain spinal alignment, relieve tension, and prevent discomfort, allowing you to enjoy the holiday with ease. If you experience aches and pains after Thanksgiving, a post-holiday adjustment can help you recover and feel better.

Final Thoughts

Thanksgiving is a time for gratitude and enjoyment, not pain. By following these chiropractic tips, you can reduce your risk of holiday-related discomfort and focus on what really matters—spending quality time with loved ones. Always feel free to ask me any questions! I’m usually present at the Altamonte Springs Chamber meeting that happens the first and third Friday of the month. Whether you’re cooking, traveling, or enjoying a festive meal, we at Zamora Chiropractic hope you have a Happy and Healthy Thanksgiving!