Don't Let Holiday Hustle Turn Into Chronic Pain!

The holidays are meant for joy, but often, the rush of preparation brings unwanted pain. As a pain management physician, I see a clear uptick in sprains, strains, and persistent back pain this time of year—often from decorating, lifting, and travel.

Here are a couple of eye-opening statistics about holiday decorating injuries:

Men are 40% more likely than women to be injured in falls related to decorating (often from ladders).
Women experience more overall decoration-related injuries than men—an estimated 76,740 women compared to 57,541 men over a ten-year period.

The season’s blend of heavy lifting (boxes, trees, gifts) and awkward movements (reaching on ladders, twisting while shoveling snow) can easily trigger a chronic pain episode or a new injury. Don't push through that initial stiffness or sharp twinge. A simple strain today can become a debilitating issue if ignored.

We specialize in treating the source of your pain, not just masking the symptoms. Our comprehensive approach gets you back to enjoying the season without relying solely on medications.

Here are some tips to manage your holiday hustle:

Here are the key strategies pain management doctors recommend for navigating the holidays with less discomfort:

1. Pace Yourself and Plan Ahead

Prioritize Tasks: Don't try to do everything at once. Spread out activities like shopping, cooking, and decorating over several days. It's okay to say no to some commitments.
Delegate: Ask family and friends to help with heavy lifting (decorations, luggage, snow shoveling) to avoid back and joint strain.
Take Breaks: Schedule short rest periods throughout the day, especially if you have chronic pain. Step away from overstimulating environments to recharge.

2. Practice Safe Body Mechanics

Lifting: Always lift with your legs, not your back. Squat down, keep the item close to your body, and stand up straight. Avoid twisting while holding a heavy object.
Decorating: Use a sturdy ladder placed on a level surface, and never stand on the top rung. Have someone spot you when climbing.
Travel: When sitting for long periods, use a lumbar support cushion for your lower back and take frequent breaks to stand and stretch.

3. Maintain Your Routine

Medication: Stick to your prescribed medication and treatment schedule. Pack extra medication if you are traveling and arrange for refills ahead of time.
Sleep: Aim for a consistent sleep schedule (7-9 hours), as quality rest is crucial for pain management and healing.
Movement: Inactivity can worsen pain. Engage in gentle, low-impact activities like walking, light stretching, or yoga to keep muscles flexible and joints mobile.

4. Manage Stress and Lifestyle

Stress Reduction: The emotional stress of the holidays can amplify physical pain. Practice relaxation techniques like deep breathing, mindfulness, or meditation for a few minutes each day.
Nutrition: Balance holiday indulgences with anti-inflammatory foods (like omega-3s, fruits, and vegetables). Limit processed foods, sugar, and alcohol, which can worsen inflammation.
Stay Hydrated: Drink plenty of water, as it helps maintain joint lubrication and reduce fatigue.

Don't let pain steal your holiday cheer. If you're experiencing acute or chronic pain, we are here to help.

Take Action Today!

Contact us to schedule a consultation at 917-686-0987.

Visit us at www.ipainmed.com to learn more. We have offices conveniently located in Brooklyn, Williston Park, and Port Jeff Station.