fbpx

5 Ways You Can Avoid Holiday Back Pain This Year

The holidays are a time for happiness and cheer, but if you suffer from back pain this time of year may only make it worse. From physical causes of back pain to mental health, there are so many ways to exacerbate back pain. We want you to enjoy this holiday season with as little back pain as possible, so we’ve made a list of ways to avoid holiday back pain! 

Stay Active

avoid holiday back pain

As the holidays and the first day of winter draw nearer, your chances of experiencing or worsening your back pain are increased due to various factors. You’re likely trying to figure out how you can avoid holiday back pain, and staying active is one of these ways. While cold weather doesn’t directly cause back pain, you may become less active during this time of year. Whether this is due to the lack of sunlight or because it’s simply too cold to go out, lack of exercise can cause your muscles to become tighter and lose flexibility.

This puts you at higher risk for hurting your back, but it is avoidable. If your only option for exercise is outdoors, try layering your clothing so you can stay warm. Another option is to modify your workout routine so you can do it from the comfort of your home. If you have the space for it, you may even want to create a small workout area.

The holidays may also encourage you to give up on your normal exercise routine for a bit, but your body needs to stay active. Exercise is one of the best ways to keep your back healthy and strong so you can avoid holiday back pain. Further, in order to avoid workout-related back pain, don’t forget to stretch before each workout and focus your routine on strengthening your core.

Use Proper Lifting, Bending, and Twisting Techniques

avoid holiday back pain

There are a lot of activities that can lead to back pain or injury during the holidays, like putting up lights, lifting heavy boxes of decorations, carrying heavy packages, wrapping presents, and more. Using proper lifting techniques, you can avoid holiday back pain that could be caused by these activities.  

Here’s what you need to keep in mind:

  • When lifting a heavy object, lift with your legs rather than your back, and keep the object as close to your body as possible.
  • When using a stepladder, wear appropriate shoes and have someone else there to steady you.
  • If you feel you need help lifting something particularly heavy, ask for help.
  • Wrap presents on a countertop or table instead of the floor, which may force you into awkward positions that can hurt your back.

Hopefully, these tips will help you avoid it, but if you strain or injure your back during the holidays, get help as soon as possible or it may turn into a more serious injury. 

Mind Your Eating Habits

avoid holiday back pain

Just like it’s common to give up on your exercise routine during the holidays, it’s also common to overeat and gain weight. If your goal is to avoid holiday back pain, you’ll want to avoid these habits.

Extra weight increases the strain on your spine, increasing your risk of back pain. Sugary foods, dairy products, refined grains, red meat, and processed foods can all cause inflammation, leading to back pain. It’s best to focus on foods that promote spine health. You should also avoid excessive consumption of caffeine or alcohol, which causes back pain as well. Staying hydrated by drinking plenty of water is important too. Remember that drinking water keeps your spinal discs hydrated and healthy, keeping your spine strong. 

When you cook, it’s also important to be mindful of how you’re working. Cooking, especially for a large group, often forces you into awkward postures while preparing your ingredients, leading to back pain. Even just standing on the hard floor of your kitchen for long periods can cause pain.

Getting a padded mat for your kitchen that you can stand on while cooking will help minimize the strain on your spine and reduce your chance of back pain. Changing up where your posture while working by alternating between sitting and standing will also help you avoid holiday back pain.

Change Up Your Shopping Habits

While many of us are likely choosing online shopping for holiday gifts, those who choose to visit stores in person may find it difficult to avoid holiday back pain. However, even if you prefer to do your shopping in person rather than online, you have options.

Carrying around heavy bags from store to store can cause back pain, but picking up gift cards from your loved ones’ favorite stores avoids this. You may even be able to find all the gift cards you need in place, like your local grocery or drug store.

As we mentioned at the beginning of this section, online shopping is also an option that will allow you to avoid lifting and carrying heavy shopping bags. You can even have gifts shipped directly to loved ones that are far away, avoiding the need to carry heavy boxes to the post office and wait in long lines. You may even be able to have online purchases gift-wrapped before they’re delivered to you, so they’ll be ready to go and you can avoid gift wrapping back pain.

Manage Your Stress

avoid holiday back pain

While there are a number of physical ways to hurt your back during the holidays, holiday stress can also play a role. Because of this, if you want to avoid holiday back pain, you’ll want to avoid getting too stressed out.

Although the holidays can get busy, try to make time to rest, relax, and go for a walk, bike ride or whatever low impact exercise helps you relax. Try to maintain your normal sleep schedule as well in order to avoid fatigue that can lead to back pain as well. We also have some tips for getting a good night’s rest with back pain, if this is something that stops you from getting a full night’s rest.

The Discseel® Procedure Can Help You Avoid Holiday Back Pain!

If your back or neck pain has gone on longer than 6 months or seems indicative of a serious issue, it may be time for a long-term solution. The Discseel® Procedure could be the right option for you.

This procedure is non-surgical, minimally invasive, and is the only treatment known to be able to address annular tears, the cause of most spine issues. By using fibrin to seal and heal these tears, pain is prevented and you can find long-term relief. The natural fibrin biologic used in the Discseel® Procedure encourages tissue growth, allowing spinal disc tissue to grow so your body can heal itself.

If you’re ready to get long-term relief from your back or neck pain with a treatment that won’t limit your mobility, apply for the Discseel® Procedure today and find out if you’re a candidate for this procedure that has helped so many people get back to living without pain.

RECENT ARTICLES

SHARE ON SOCIAL MEDIA

See if you are a candidate for the Discseel® Procedure

Request a Free Discseel® Evaluation

Schedule your consultation with Kevin Pauza, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Travis Foxx, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Brandon Tolman, D.O.

Request a Free Discseel® Evaluation

Schedule your consultation with Boris Terebuh, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Thierry Bonnabesse, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Gregory Lutz, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Janet Pearl, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Mark Reecer, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Dmitry Buyanov, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Desmond Hussey, M.D

Request a Free Discseel® Evaluation

Schedule your consultation with Haley Burke, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Maxim Moradian, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Wendi Lundquist, D.O.

Request a Free Discseel® Evaluation

Schedule your consultation with Yasuyuki Nonaka, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Matthias H. Wiederholz, M.D.

Request a Free Discseel® Evaluation

Schedule your consultation with Michael Wolff, M.D.

Kevin Pauza, M.D.

SPECIALTY

  • Disc Biologics
  • Interventional Spine

EDUCATION & DEGREES

  • Fellowship: Interventional Spine, University of Pennsylvania
  • Residency: PM&R, University of Pennsylvania
  • Internship: Surgery & Medicine, Columbia University College of Physicians and Surgeons
  • Medical Doctorate: Pennsylvania State University College of Medicine
  • Bachelor of Arts: Biology, Lehigh University
  • Bachelor of Arts: Psychology, Lehigh University

CERTIFICATIONS & LICENSES

  • Texas State Medical and Surgical License
  • New York State Medical and Surgical License
  • Florida State Medical and Surgical License

HONORS

  • Lehigh University Four-year Academic Scholarship
  • Magna Cum Laude, Lehigh University
  • Lehigh University President’s Award
  • Lehigh University Tower Society
  • Distinguished Alumnus, Penn State University (selected from 500,000 Penn State alumni)
  • North American Spine Society, Outstanding Paper of the Year, 2003
  • President-Elect, International Spine Intervention Society
  • Founding Partner, Texas Spine and Joint Hospital
  • Commencement Speaker: Penn State University College of Medicine
  • Advisory Board, AMA
    Keynote Speaker, Harvard Pain Center Commencement
  • Founding Chairman, Standards Committee, International Spine Intervention Society
  • Chairman, Spine Committee, Amercian Academy of Physical Medicine & Rehabilitation
  • Appointed Spine Advisor, Japanese Prime Minister
  • Appointed Spine Advisor, Allied Royal Families

EXPERIENCE

  • Founding Partner & Principal, Texas Spine & Joint Hospital

Travis Foxx, M.D. - Premier Anesthesiology & Pain

Kevin Pauza, M.D. - Turtle Creek Surgery Center

Prior to attending Penn State University, Dr. Pauza earned his undergraduate degree from Lehigh University, and furthered his training with a Surgical and Medical Internship at Columbia University College of Physicians and Surgeons. He continued his specialty training at the University of Pennsylvania, followed by an Interventional Spine Fellowship. In addition to his research, philanthropic, and clinical endeavors, Dr. Pauza remains a motivated educator. He established a Spine Fellowship program and continues training physicians from around the world. He heads international committees responsible for establishing standards and educating surgical and non-surgical physicians.

After helping hundreds of patients who failed to experience relief after spine surgery, it became evident to Dr. Pauza that current methods needed to change. This motivated him to seek better ways to help patients, by thinking outside the box.

Dr. Pauza is the first physician in history to pursue FDA approval for using biologics to treat the spine. Millions of patients will benefit from his development of minimally invasive treatments for degenerative disc disease and other more common and serious disorders of the spine.

SPECIALTY

  • Disc Biologics
  • Interventional Spine

EDUCATION & DEGREES

  • Fellowship: Interventional Spine, University of Pennsylvania
  • Residency: PM&R, University of Pennsylvania
  • Internship: Surgery & Medicine, Columbia University College of Physicians and Surgeons
  • Medical Doctorate: Pennsylvania State University College of Medicine
  • Bachelor of Arts: Biology, Lehigh University
  • Bachelor of Arts: Psychology, Lehigh University

CERTIFICATIONS & LICENSES

  • Texas State Medical and Surgical License
  • New York State Medical and Surgical License
  • Florida State Medical and Surgical License

HONORS

  • Lehigh University Four-year Academic Scholarship
  • Magna Cum Laude, Lehigh University
  • Lehigh University President’s Award
  • Lehigh University Tower Society
  • Distinguished Alumnus, Penn State University (selected from 500,000 Penn State alumni)
  • North American Spine Society, Outstanding Paper of the Year, 2003
  • President-Elect, International Spine Intervention Society
  • Founding Partner, Texas Spine and Joint Hospital
  • Commencement Speaker: Penn State University College of Medicine
  • Advisory Board, AMA
    Keynote Speaker, Harvard Pain Center Commencement
  • Founding Chairman, Standards Committee, International Spine Intervention Society
  • Chairman, Spine Committee, Amercian Academy of Physical Medicine & Rehabilitation
  • Appointed Spine Advisor, Japanese Prime Minister
  • Appointed Spine Advisor, Allied Royal Families

EXPERIENCE

  • Founding Partner & Principal, Texas Spine & Joint Hospital

Brandon Tolman, D.O. - Nashville Spine Institute

Boris Terebuh, M.D. - Regenerative Spine & Joint Center

Boris Terebuh, MD specializes in providing personalized nonsurgical solutions for spine problems that interfere with the function patients desire and the independence they deserve. Dr. Terebuh completed his Physical Medicine & Rehabilitation residency training at The Ohio State University in 1997 and has been in solo practice in Ohio since 2001 because he is committed to providing accessible, individualized and attentive care to his patients. His regenerative approach to solving spine problems enhances the body’s natural ability to heal itself. His guiding principle is integrity – doing what is right for patients in a conscientious manner with the motivation of helping them become fully functional, independent and satisfied. Dr. Terebuh is a very unique Medical Doctor because he has earned seven Board Certifications in the field of musculoskeletal medicine and nonsurgical spine care. Boris Terebuh, MD is delighted to be a Discseel® provider because this revolutionary new technology aligns perfectly with his preferred regenerative treatment approach and patient care philosophy. Dr. Terebuh is also grateful to Discseel® developer, Kevin Pauza, MD, for all the years of diligent and meticulous research to create this innovative, paradigm-shifting intervention, which will certainly spare countless individuals the prospect of avoidable spine surgical procedures.

Thierry Bonnabesse, M.D. - Champlain Spine and Pain Management

Gregory Lutz, M.D. - Regenerative Sportscare Institute

Dr. Gregory Lutz is the Founder and Medical Director of the Regenerative SportsCare Institute (RSI). In addition, he currently serves as Physiatrist-In-Chief Emeritus at Hospital for Special Surgery (HSS) and a Professor of Clinical Rehabilitation Medicine at Weill Medical College of Cornell University. Dr. Lutz is one of the world’s leading experts in the field of regenerative interventional orthopedic medicine, appearing annually on Castle Connolly’s and New York Magazine’s “Top Doctors” lists.

Janet Pearl, M.D. - The Boston Stem Cell Center

Dr. Janet Pearl has been in practice since 1999 and is the Medical Director of The Boston Stem Cell Center. She is also the Medical Director of  Complete Spine and Pain Care  an interventional integrated Pain Management practice, both located in Framingham, Massachusetts. Dr. Pearl is Triple Board Certified in Regenerative Medicine, Pain Medicine and Anesthesiology and has over 20 years experience in doing these procedures.

Previously, Dr. Pearl was the Co-Director of the Pain Management Center at St. Elizabeth’s Medical Center, where she was also the Director of the Pain Management Fellowship program.

After graduating from Harvard College with an A.B. in Applied Mathematics with Economics, Dr. Pearl received a M.Sc. in Health Planning and Financing at the London School of Hygiene and Tropical Medicine. She then received her M.D. from the Columbia College of Physicians and Surgeons, where she represented the Medical School as a senator in the Columbia University Senate.

Watch Dr Pearl give an introduction to The Boston Stem Cell Center

Dr. Pearl completed her internship in Internal Medicine at New England Deaconess Hospital, her residency in Anesthesiology at the Massachusetts General Hospital, and her fellowship in Pain Management at the Brigham and Women’s Hospital. Dr. Pearl was the first resident ever to serve on the Accreditation Council for Graduate Medical Education (ACGME)’s Residency Review Committee for Anesthesiology. She is a Joseph Collins Scholar and a Rotary Scholar and was awarded the AMA/Glaxo Welcome and AMA/Burroughs Welcome Resident Leadership Awards.

From 2004 to 2010, Dr. Pearl served on the University of Massachusetts Board of Trustees. While there she chaired the Committee on Science, Technology and Research, was a member of the Committee on Academic and Student Affairs and the Governance Committee and also served as Vice Chair of the Advancement Committee, and as a member of the Committee on Athletics.

Dr. Pearl is Board Certified in Regenerative Medicine, Pain Medicine and Anesthesiology with the American Board of Regenerative Medicine and the American Board of Anesthesiologists.

Memberships:

  • The American Pain Society;
  • The Massachusetts Medical Society;
  • The Massachusetts Society of Anesthesiologists;
  • The Massachusetts Society of Interventional Pain Physicians;
  • The American Society of Anesthesiologists;
  • The American Society of International Pain Physicians;
  • The American Institute of Ultrasound in Medicine; and,
  • The American Board of Regenerative Medicine.

PUBLIC SERVICE:

  • Member, Massachusetts Department of Industrial Accidents, Health Care Services Board 
  • Member of the Association of Harvard College Class Secretaries and Treasurers
  • Past Member of the Board of Directors of the Harvard Alumni Association
  • Former Member of the Board of Trustees University of Massachusetts. (10/2010 – 10/2014) 

Mark Reecer, M.D. - Fort Wayne Physical Medicine

Dr. Mark Reecer is board certified in Physical Medicine & Rehabilitation and Pain Management. He has over 20 years of work comp experience, and he routinely provides Independent Medical Examinations (IMEs) for the Indiana Workers’ Compensation Board. Dr. Reecer has lectured extensively and has authored multiple publications that promote his specialty and the use of treatment modalities to eliminate pain, improve function and avoid surgery.

Dmitry Buyanov, M.D. - IV Infusion Treatment Center

Dr. Buyanov is originally from Kiev, Ukraine. He received his training in Anesthesiology and his Interventional Pain Management Post-Doctoral at Penn State Medical Center, PA. Dr. Buyanov moved to San Antonio in 2003 at which time he was part of a multi-specialty group before he founded Premier Pain Consultants in 2004. His practice has over 5000 active patients in his practice. Dr. Buyanov treats his patients in a cost-effective manner although giving them the best care with interventional pain treatments/procedure to help each patient improve their quality of life. Dr. Buyanov strongly believes in an individualized and multidisciplinary approach to pain management, he believes in the Buddhist saying: “pain is inevitable but suffering is optional”. He works closely with the area internists, physical therapists, chiropractors, psychiatrists, neurologists, and spine surgeons to insure that each patient has the most optimal individualized treatment plan. Dr. Buyanov enjoys spending his spare time with his children.

Desmond Hussey, M.D. - NASA Neuroscience and Spine Associates. P.L

Dr. Hussey earned his undergraduate degree from Dartmouth College, and proceeded to earn his Medical Degree from The University of Miami School of Medicine. He then attended Northwestern University Internal Medicine Program, followed by a Neurology Residency Program at Emory University. Dr. Hussey continued his specialty training at John Hopkins University pain clinic. A member of The Spinal Injection Society and The American Academy of Neurology and Psychiatry.

Haley Burke, M.D. - Mile High Sports and Rehab

Dr. Burke is board-certified in both Interventional Pain Management and Neurology and has completed an accredited Pain Fellowship with the Department of Anesthesiology at MD Anderson Cancer Center, one of the nation’s most prestigious hospitals. Dr. Burke completed her residency in Neurology at the University of Colorado, where she received the department’s ‘Excellence in Teaching’ award during her year as Chief Resident. Her Doctor of Medicine degree was completed at the University of Texas Health Science Center, where she was elected to the ‘Gold Humanism Honor Society.’

Maxim Moradian, M.D. - Interventional Spine Care & Orthopedic Regenerative Experts

Dr. Moradian is triple-board certified in Physical Medicine and Rehabilitation (PM&R), Sports Medicine and Pain Management. Dr. Moradian’s clinical practice is devoted to the comprehensive care of spine, joint, muscle, tendon, ligament, and peripheral nerve disorders. He is proficient in performing advanced, minimally-invasive procedures under fluoroscopic and/or ultrasound guidance in the entire spine. Dr. Moradian performs electrodiagnostic testing (EMG/NCS) for the accurate diagnosis of muscle and/or nerve disorders. He has a special interest in regenerative medicine, sports concussions, neuromuscular ultrasound, medical education, and clinical research. His true passion is to treat his patients like his family and friends.

Wendi Lundquist, D.O. - Active Life Physical Medicine & Pain Center

Dr. Lundquist is the Medical Director and founder of Active Life Physical Medicine & Pain Center, Innovative Surgery Center, and Regena Spa. She is dual board certified in Physical Medicine and Rehabilitation along with Pain Management and a diplomat with the American Board of Pain Medicine. She completed her training at Loyola University in Chicago, Illinois in July of 2005. During her time there, she served as Chief Resident and was involved in several research projects. Prior to, she completed medical school at Midwestern University at the Arizona College of Osteopathic Medicine campus in Glendale, Arizona and internship at Doctors Hospital in Massillon, Ohio. She also has a Bachelor of Science in Biology and minor in Chemistry from the University of New Mexico in Albuquerque. She has a special interest in sports medicine, pain and spine. With 17 years experience, she has great enthusiasm towards regenerative medicine.

Yasuyuki Nonaka, M.D. - ILC International Lumbago Clinic

Haley Burke, M.D. - Colorado Rehabilitation & Occupational Medicine

Dr. Burke is board-certified in both Interventional Pain Management and Neurology and has completed an accredited Pain Fellowship with the Department of Anesthesiology at MD Anderson Cancer Center, one of the nation’s most prestigious hospitals. Dr. Burke completed her residency in Neurology at the University of Colorado, where she received the department’s ‘Excellence in Teaching’ award during her year as Chief Resident. Her Doctor of Medicine degree was completed at the University of Texas Health Science Center, where she was elected to the ‘Gold Humanism Honor Society.’

Haley Burke, M.D. - Colorado Rehabilitation & Occupational Medicine

Dr. Burke is board-certified in both Interventional Pain Management and Neurology and has completed an accredited Pain Fellowship with the Department of Anesthesiology at MD Anderson Cancer Center, one of the nation’s most prestigious hospitals. Dr. Burke completed her residency in Neurology at the University of Colorado, where she received the department’s ‘Excellence in Teaching’ award during her year as Chief Resident. Her Doctor of Medicine degree was completed at the University of Texas Health Science Center, where she was elected to the ‘Gold Humanism Honor Society.’

Matthias H. Wiederholz, M.D. - Performance Pain and Sports Medicine

Founding Partner, Triple Board Certified – Physical Medicine & Rehabilitation; Sports Medicine; Anti-Aging, Regenerative & Functional Medicine

Dr. Matthias H. Wiederholz is cofounder of Performance Spine & Sports Medicine, LLC. He is a fellowship-trained interventional pain physician whose clinical interests include: Interventional Pain Management, Sports Medicine, Musculoskeletal Medicine, Minimally-Invasive Spine Surgery, Non-Surgical Orthopedics, and Anti-Aging / Functional Medicine.

He received his specialty training in Physical Medicine and Rehabilitation at Baylor College of Medicine in Houston, Texas where he served as chief resident. He completed fellowship training in Interventional Pain Management in Marietta, Georgia. He is board-certified in Physical Medicine & Rehabilitation and Sports Medicine. He also received advanced fellowship training through the American Academy of Anti-Aging Medicine and is board-certified in Anti-Aging, Regenerative & Functional Medicine.

Dr. Wiederholz performs a myriad of interventional pain procedures including, but not limited to the following: epidural steroid injections, facet joint injections, radiofrequency ablation, sacroiliac joint injections, discography, percutaneous disc decompression, epidural lysis of adhesions spinal cord stimulator implants, and minimally-invasive discectomies. Endoscopic spine surgery is a very unique and valuable tool in his armamentarium and makes Dr. Wiederholz one of the most specialized physicians in the field of Pain Medicine.

Dr. Wiederholz uses musculoskeletal ultrasound in the diagnosis of musculoskeletal injuries. He incorporates ultrasound for precise injection therapy including cortisone injections, prolotherapy, and PRP (platelet rich plasma). This technology is also utilized to perform the Tenex procedure, a percutaneous procedure for treating chronic tendon pain (tennis elbow, rotator cuff, plantar fasciitis, etc).

Dr. Wiederholz is the fellowship director for the sports and spine fellowship at Performance Spine & Sports Medicine. Dr. Wiederholz holds an affiliation with Capital Health System and JFK Johnson Rehabilitation Institute.

Being advanced fellowship trained in Anti-Aging, Regenerative & Functional Medicine means that Dr. Wiederholz has the most advanced training in Anti-Aging Medicine available. He is a leading expert in Bio-Identical Hormone Restoration and helps patients achieve wellness through nutrition, lifestyle, and hormone therapies.

Request a Free Discseel® Evaluation

Schedule your consultation

Michael Wolff, M.D. - Southwest Spine & Sports